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 Team Community!
This is not your typical bodybuilding program that uses the same exercises & gets boring. This program ensures a well-rounded approach to training every region of the body on a weekly basis. 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!
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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
Incline Bench Press (45 Degrees)
6, 6, 10, 10, 10, 10 @ 40, 60, 70, 70, 70, 70 %
B2
Neutral Grip Chin Up
6, 6, 10, 10, 10, 10 @ 40, 60, 70, 70, 70, 70 %
C1
Decline DB Bench Press
3 x 8
C2
Seated Single Arm Cable Row - Supinated Grip
3 x 16
D1
Hammer Curl
3 x 12
D2
EZ Bar Lying Tricep Extension
3 x 12
D3
V-Ups
3 x 20
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate 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 static stretching 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!
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!
B
Back Squat
6, 6, 10, 10, 10, 10 @ 40, 60, 70, 70, 70, 70 %
C
Front Rack Reverse Lunge
12, 12, 10, 10, 10, 10 @ 40, 60, 70, 70, 70, 70 %
D1
Banded Side Steps
2 x 24
D2
DB RDL
2 x 12
D3
Side Plank on Elbows
2 x 2:00
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate 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 static stretching 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!
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!
B
Easy Paced Run
1 x 40:00
C1
Alternating Hanging Knee Raise Twists
3 x 30
C2
High Plank Alternating Foot Taps
3 x 60
Recovery
D
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate 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 static stretching 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!
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 Dips
6, 6, 10, 10, 10, 10 @ 40, 60, 70, 70, 70, 70 %
B2
DB Seal Row - Neutral Grip
6, 6, 10, 10, 10, 10 @ 40, 60, 70, 70, 70, 70 %
C1
30 Deg Bench DB Fly to Close Grip Press
3 x 8
C2
Pull-Up
3 x 8
D1
Cable External Rotation
3 x 24
D2
DB Reverse Forearm Curl
3 x 24
D3
Bench supported Prone Is, Ts, Ys
3 x 24
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate 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 static stretching 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!
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!
B
Sumo Deadlift
6, 6, 10, 10, 10, 10 @ 40, 60, 70, 70, 70, 70 %
C1
Seated Leg Curl
3 x 12
C2
3 Way Single Leg Calf Raise
3 x 60
D1
Hollow Hold Flutter Kicks
3 x 60
D2
KB Russian Twist
3 x 20
Lunge Finisher
E
Lunge Gauntlet
3 Rounds: 5x DB Front Lunge 5x DB Side Lunge 5x DB Reverse Lunge 5x DB Cursty Lunge *repeat on opposite leg No rest between rounds! Record your DB weight in comments!
Recovery
F
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate 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 static stretching 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!
Owner/Head Coach - Doctorate of Physical Therapy (DPT), Board-Certified Sports Clinical Specialist (SCS), Certified Strength & Conditioning Specialist (CSCS), Tactical Strength & Conditioning Facilitator (TSAC-F), USA Weightlifting Level 1 (USAW-1)
Owner/Health Coach - Physician Assistant (PA-C), Precision Nutrition 1 (PN1)
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