Wise Performance Lab

Bodybuilding, Strength & Conditioning
Coach
Joe Wise

This program is designed for anyone looking to build lean muscle and refine their physique. This program is progressed monthly, through science-based principles, to maximize muscle development & physique change over time! No matter your age or training experience, this program will help you get stronger, leaner, and more conditioned. You will have 24/7 access to us and the WPL Hypertrophy Program Community!

This is not your typical bodybuilding program that uses the same exercises & gets boring. We balance the need for longer progressions, with keeping the workouts fresh. We program primary lifts for 6-8 weeks, while varying our accessory work and conditioning every 3-4 weeks. We also change set & rep schemes every 3-4 weeks. You will manage your fatigue, feel fresher, and break through plateaus with this innovative programming style!

This program is programmed out with 4 days per week of lifting, with 1 day per week of conditioning work. Each training session generally takes 60-75 minutes!

Features
5 sessions per week
Must use App app to view and log training
Team Training
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Build Lean Muscle
This program is designed to pack on lean muscle! Our science-based, progressive program will give you everything you need to reach your goals. We systematically program our intensity phases & volume phases to manage neurological and metabolic fatigue. This will help you maintain a high level of effort, which is the most important factor in building muscle, without getting tired or bored!
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Improve Strength, Mobility, & Fitness
This program will progressively help you build strength and fitness! We also add elements into the programming to build injury resiliency and keep you well-rounded athletically. You will get stronger, improve your mobility, and build more conditioning, all while you work towards your hypertrophy goals!
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Community
This is more than a training program. You are joining a Community of like-minded people on a mission to a common goal! You are signing up for a Team that will keep you motivated, accountable, and on a path to your goals!
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Build Your Knowledge
Our goal is to deliver world class level programming, but also world class knowledge. Our Team includes experts with doctoral level knowledge of human movement. We want you to understand the theory of the programming, the intent of the movements, and the layers of progression we use. We want you to understand why you are hitting your goals!
Features
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Access to Your WPL Coaches 24/7
You have access to us 24/7. We will always be available to answer all of your questions and discuss programming theory and techniques!
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Programming 5 days per week
4 lifting sessions weekly (compound lifts, followed by full-body accessory work) // 1 conditioning sessions weekly (various intensity & volume)
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Videos Examples for Every Exercise
Instructional videos for every exercise, to guide your training and make execution easy. No more guessing if you are doing the correct movement!
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We Give Specific Details for Every Exercise
We give detailed explanations for the intent and execution of each exercise. We outline all form cues, intensity intent, rep tempos, & rest intervals!
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Join the Hypertrophy Team!
Join our community of like-minded people pursuing their goal of muscle growth! We have an active message thread to share PRs, energy, & motivation!
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The Program Lives on the TrainHeroic App
You will have access to your programming 24/7. Our app also allows you to track all of your workouts to make progressions easy and seamless!
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
MC1/PH4 - Week 1 - Day 1

Prep

A

Pull Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Large Shoulder Circles, Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Quadruped Sweep Through, Prone Superman Row *Review the attached videos for more information/explanation!

B1

Weighted Chin Ups

5, 7, 5, 3, 7, 5, 3 @ 50, 75, 80, 85, 75, 80, 85 %

B2

Side Plank Leg Raise

6 x 1:30

C1

Farmers carry

3 x 0:45

C2

Banded Dorsiflexion

3 x 20

D1

Banded Side Steps

3 x 30

D2

Cable External Rotation

3 x 30

D3

Prone Is, Ts, Ys

3 x 30

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Monday
MC1/PH4 - Week 1 - Day 2

Prep

A

Squat Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Cook Squat, Vertical Jump *Review the attached videos for more information/explanation!

B1

Back Squat

5, 7, 5, 3, 7, 5, 3 @ 50, 75, 80, 85, 75, 80, 85 %

B2

V-Ups

6 x 10

C1

Weighted Depth Push Up

3 x 8

C2

Single Leg RDL

3 x 16

D1

Landmine Bar Twist

3 x 20

D2

DB Triceps Kickback

3 x 10

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Tuesday
MC1/PH4 - Week 1 - Day 3

Prep

A

Conditioning/Run Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!

Anaerobic Conditioning

B

EMOM - 10 Cal on Rower/Bike

Every Minute on the Minute (EMOM) x 12 Minutes 10 cals on Assault/Echo Bike or Rower REST = time remaining the minute after your complete your 10 cals. The faster you work the more rest you get! *ALTERNATIVE: If you do not have access to a bike or rower, you can perform 100m sprints in the same EMOMx12 minute fashion!

C1

Front Plank on Elbows

3 x 1:30

C2

Alternating Bird Dogs

3 x 20

Recovery

D

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Wednesday
MC1/PH4 - Week 1 - Day 4

Prep

A

Press Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Jumping Jacks, Large Shoulder Circles, Small Shoulder Circles, Thoracic Extension Over Foam Roller, Alternating Bird Dog, Prone Superman Row, Behind Neck Band Press *Review the attached videos for more information/explanation!

B1

Overhead Press

5, 7, 5, 3, 7, 5, 3 @ 50, 75, 80, 85, 75, 80, 85 %

B2

Alternating Bike Crunches

6 x 20

C1

45 Degree Incline DB Row

4 x 10

C2

Seated Calf Raise (with DBs)

4 x 20

D1

DB Reverse Fly

3 x 12

D2

DB Preacher Curl

3 x 8

D3

Plate Pinch Grip Hold

3 x 0:20

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Thursday
MC1/PH4 - Week 1 - Day 5

Prep

A

Hinge Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Single Leg RDL, Good Mornings, Broad Jump *Review the attached videos for more information/explanation!

B1

Rack Pull

5, 7, 5, 3, 7, 5, 3 @ 50, 75, 80, 85, 75, 80, 85 %

B2

Hollow Hold Flutter Kicks

6 x 0:45

C1

DB Floor Press

4 x 8

C2

Single Arm Lat Pull-Down

4 x 24

D1

Goblet Curtsy Lunge

3 x 12

D2

DB Shrug

3 x 12

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

FAQs
Who is this program for?
This program is designed for anyone looking to build serious lean muscle! The program uses science-based principles, innovative programming styles, and biomechanically-driven exercise selection. If you are looking to keep your workouts fresh, manage fatigue, and build lean muscle, THIS IS FOR YOU!
Do I have to wait for a new cycle to join?
You can join the program whenever. The programming is progressed monthly but is designed to allow you to hop in at any point. You can adjust your weights/reps accordingly. We can also help you adjust the program when you join, if needed!
How much lifting experience do I need?
This program is for intermediate/advanced lifters, having a basic knowledge of the major lifting movements. We pride ourselves on giving great exercise instructions to make sure you understand each exercise and intent behind every part of the programming. We also attach videos for every movement!
How many days a week and how much time is needed for each day?
We program out 5 training sessions a week that typically take 60-75 minutes to complete (from warm up through cool down). This program uses 4 lifting days & 1 conditioning day per week!
How often do the workouts change?
This is not your typical program that uses the same exercises & gets boring. We balance the need for longer progressions, with keeping the workouts fresh. We program primary lifts for 6-8 wks, while varying our accessory work/conditioning every 3-4 wks. We also change set/rep schemes every 3-4 wks!
What if I don't understand a specific movement or part of the program?
Reach out to us on the convenient messaging feature in the app. We will answer all of your questions ASAP. We love chatting with our athletes and clients!
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Hypertrophy
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Hypertrophy
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Hypertrophy
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