CrossFit Canvas
Hypertrophy Cycle has increased amounts of volume, meaning there is a lot of sets and reps in each workout. Lighter weights and more controlled movements are used to build muscle fast. This program includes three split days with specific focuses on multiple groups each workout + accessory work for accommodating muscle growth and recovery.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
GHD Hip Extension
12, 12, 10, 10, 8, 8
B1
Back Squat
15, 12, 10, 8, 6, 10, 12, 15 @ 40, 40, 40, 45, 45, 50, 50, 50 %
B2
Leg Press
15, 12, 10, 8, 6, 10, 12, 15
B3
Goblet Squat
15, 12, 10, 8, 6, 10, 12, 15 @ 40, 40, 40, 50, 50, 45, 40, 40 %
C
Weighted Lunges
20, 16, 10, 6, 10, 16, 20
D1
Goblet Goodmorning
20, 15, 10, 10, 15, 20
D2
Lying Leg Curl
20, 15, 10, 10, 15, 20
E
Leg Extension
25, 20, 15, 10, 15, 20, 25
F
DB Shrug
25, 20, 15, 10, 15, 20, 25
A
Bench Press
15, 12, 10, 8, 6, 10, 12, 15 @ 40, 40, 40, 45, 45, 45, 50, 40 %
B1
Incline DB Bench Press
20, 15, 10, 5, 10, 15, 20 @ 35, 40, 50, 55, 50, 45, 40 %
B2
Shoulder Press
20, 15, 10, 5, 10, 15, 20 @ 35, 40, 40, 45, 50, 45, 40 %
B3
Chest Press Machine
20, 15, 10, 5, 10, 15, 20
C1
DB Tricep Extension
20, 15, 10, 5, 10, 15, 20
C2
Band Pull-apart Circuit
12, 10, 8, 10, 12
C3
Tricep Rope Pulldowns
20, 15, 10, 10, 15, 20, 25
A1
Deadlift
12, 10, 6, 10, 12 @ 35, 40, 50, 40, 40 %
A2
Sumo Deadlift
12, 10, 6, 10, 12 @ 35, 40, 50, 45, 40 lb
B1
Inverted Rack Rows
15, 12, 10, 8, 10, 12, 15
B2
Lat Pulldown
20, 15, 10, 10, 15, 20
B3
Seated Cable Row
20, 15, 10, 10, 15, 20
B4
Banded Rows
20, 15, 10, 10, 15, 20
C
Prone Machine Hamstring Curl
20, 15, 10, 10, 15, 20
D1
Barbell Bicep Curl
20, 15, 10, 10, 15, 20
D2
banded bicep curl
20, 15, 10, 10, 15, 20
Jonathan williams
Head Coach: Jon Williams. Four Years College Basketball experience, Assistant College Strength & Conditioning coaching experience at NAIA DIV I University. Bachelor of Arts: Kinesiology & Health Promotion. (Grand View University, Iowa)
