Derek Woodske
General Fitness, Multi-sport, BodybuildingTHIS 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 "FOURTH" PHASE OF TRAINING
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
4, 3, 2, 3, 2, 2 @ 60, 65, 70, 62, 67, 70 %
B1
Board Bench press
5 x 4
B2
Pendlay Row
4 x 8
C1
Dips
4 x 10
C2
Seated Neutral Grip Row
3 x 12
D
Static Farmer Hold
3 x 30
A
Hang Power Clean
8 x 2
B1
RDL
4 x 6
B2
Pistol Squat
4 x 6
C1
Kneeling MB slams
4 x 6
C2
Unilateral Superman
A
Push Jerk
4 x 3
B
Muscle Snatch
4 x 4
C
Prone supported shrug
4 x 10
D1
Zottman Curls
4 x 10
D2
Decline Skull Crusher
3 x 12
A
Back Squat w/ Bands
5 x 3
B1
RFE Split Squat
5 x 10
B2
Eccentric Nordic Curls
5 x 6
C1
Peterson Step-ups
4 x 10
C2
Standing Calve raises
4 x 20
Join the 48 week periodized system to reach your goals as Human Machine!
Get Functional Hypertrophy 4
Kelly Dessington South Africa
Coach / Athlete/ Powerlifter
Verified Athlete"Derek's support and mentorship has 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 own development as both an athlete and a coach"
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!"
