Functional Hypertrophy 3: Training by Derek Woodske in TrainHeroic

Derek Woodske

General Fitness, Multi-sport, Bodybuilding

Coach

Derek Woodske

THIS PROGRAM IS DESIGNED TO MAXIMIZE AN ATHLETE'S ABILITY TO PUT ON LEAN MUSCLE MASS WHILE INCORPORATING MAXIMAL RECOVERY. THIS PROGRAM WILL ALSO COME WITH A SUPPLEMENT OUTLINE TO OPTIMIZE SUCCESS.

THIS PROGRAM IS BROKEN INTO FOUR SEPARATE 12 BLOCKS, RESULTING IN ONE YEAR OF COMPLETE AND COHESIVE STRENGTH AND CONDITIONING. EACH 12-WEEK PHASE WILL PROGRESS INTO THE NEXT, LEADING TO LONG-TERM SUCCESS.

THIS IS THE "THIRD" PHASE OF TRAINING

Features
4 sessions per week
Must use App app to view and log training
Program Training

$18

Get Functional Hypertrophy 3

build a powerful base

The concept of functional hypertrophy has been around for a very long time. It is the idea of preparing an athlete through systematic and progressive overload, improving muscular density, which will then leads to an improvement in injury prevention and the accumulation of strength.

Do more work!

Increasing your training base is fundamental to improving strength and athletic ability. Athletes that make the jump to the next level have the ability to tolerate increased workload

Features

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Bench w/ Bands

6 x 2

Pull-Up

5 x 5

1 1/4 Incline Bench

4 x 9

Neutral Grip Pull downs

4 x 10

Prone External rotation

3 x 12

Standing cable lat.

3 x 12

Tuesday

Week 1 Day 3

Deadlift w/ bands

8 x 2

Eccentric Nordic Curls

4 x 6

Banded TKE

4 x 15

Russian Twist

4 x 12

Supermans

4 x 12

Thursday

Week 1 Day 5

Standing Military Press

4 x 8

Medium Grip Pull down

4 x 10

DB Arnold Press

4 x 12

Hammer Curl

4 x 10

Preacher Curls with ez bar

3 x 12

Cable Curls

3 x 12

Decline Skull Crusher

3 x 10

DB Overhead Tricep Extension

3 x 15

Saturday

Week 2 Day 0

Back Squat w/ Chains

5 x 3

FFE Split Squat

5 x 10

Leg Curls

5 x 10

Leg Extension

4 x 10

Seated Calf raises

4 x 12

Coach

More from Derek Woodske

Derek Woodske

Build the Machine!

Join the 48 week periodized system to reach your goals as Human Machine!

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The Proof

Kelly Dessington South Africa

Coach / Athlete/ Powerlifter

Verified Athlete

"Derek's support and mentorship have not only given me the confidence to push the boundaries of what I thought I was capable of, but what I have learned about strength and conditioning and program design by working with him has been invaluable in my development as both an athlete and a coach"

Sandi Bitnec, Slovenia

World Recorder Holder 24hr Apnea Swim

Verified Athlete

"I recommend Derek to everyone who wishes to take his body and performance to the next level. Even or especially if you’re a coach or PT. Along with all the benefits you’ll gain valuable insight into program periodization and feel it on yourself. No book or course can ever match that."