Functional Hypertrophy 2
Derek Woodske
General Fitness, Bodybuilding, Multi-sportA 12-week functional hypertrophy program aims to increase the lean muscle tissue mass of the athlete or client while systematically improving function and health. Functional hypertrophy is a hybrid term that comes from the athletic world and was popularized by strength and conditioning coach Charles Poliquin.
When we think of functional hypertrophy, what we're alluding to is the idea that although the end goal is to put as much lean muscle tissue on as possible, the gain in both size and strength will apply to performance and life and will not come at a detriment to movement and performance.
Training for functional hypertrophy would be similar to taking an athlete from one weight class to another while simultaneously improving performance in that athlete's sport.
THE SUPPLEMENT OUTLINE CAN BE DOWNLOADED FOR FREE (PDF) FROM WWW.DEREKWOODSKE.COM (SAVE ON SUPS)
A1
Flat Bench
5 x 5
A2
Pendlay Row
5 x 8
B1
Incline DB Bench Press
4 x 10
B2
1-Arm DB Row
4 x 12
C1
45o knee up rotator
3 x 10
C2
DB -Bent over lateral raise
3 x 12
A
Deadlift + chains
5 x 4
B1
180 Back Extension
4 x 12
B2
Hanging Leg raises
4 x 12
C1
Seated Barbell GM
4 x 10
C2
V-Ups
4 x 12
A
Push Press
4 x 8
B1
Pull-Up
4 x 6
B2
DB Cuban Press
4 x 12
C
Rope eccentric chin-ups
4 x 6
D1
Alternating DB Hammer Curl
3 x 12
D2
Decline DB Tricep Extension
3 x 12
E1
Zottman Curls
3 x 12
E2
Tricep Pushdown
3 x 15
A
Eccentric Back Squat
5 x 4
B1
DB Split Squats
5 x 10
B2
Low Band pull through
5 x 10
C1
Heel Elevated Squats
4 x 10
C2
Stiff Leg Deadlift
4 x 12
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Christy Pellicer USA
Badass Grandma
Verified Athlete"I’m in week 4 of the last phase and through 3 surgeries and pneumonia. I feel like I have not only gotten stronger than I’ve ever been, I’ve gotten more balanced. Thank you a thousand times over for your program and for allowing me to ask my many ridiculous questions!"
Sefton Clarke, Netherlands
Coach - Retired Professional Ballad
Verified Athlete"Derek has been there at the top of his profession. He has successfully transitioned into coaching and teaching, which is by no means easy, as you need a particular eye and a depth of understanding to do this. Not all athletes make good coaches, but when it happens you get something rather special"
