Full-Body
Hypertropro
Bodybuilding, Functional Training, Custom Programming, General Fitness, Personal TrainingFull-Body Team | Hypertropro
The Full-Body Team is designed for beginners or busy individuals who want a time-efficient, effective path to building muscle. This is a hypertrophy-focused program, meaning every workout is built to maximize muscle growth with minimal wasted effort.
The structure is simple and efficient:
3 days/week of full-body resistance training
4 days/week of cardio for improved conditioning
This team is ideal for those with a tighter schedule, or anyone new to resistance training who wants to build a solid foundation. By training the whole body each session, you stimulate muscle growth without needing to be in the gym every day.
Training is delivered in 12-week cycles, with new exercises each cycle to keep progress steady and training fresh. Programming is updated weekly and built using research-backed hypertrophy principles — no fluff, just smart progression.
Led by Coach Zach Sparks, a NASM Certified Personal Trainer with a B.S. in Exercise Science, the Full-Body Team reflects the latest in evidence-based training for real-world results.
This program is for athletes ready to train consistently and manage their nutrition, sleep, and hydration independently. Whether you’re just getting started or looking to balance fitness with a busy life, this is your team.
All for just $1 a day — structured, science-driven training that fits your life.
Join the team — train smart, stay consistent, and grow.
A
Calf Press
10, 8, 7, 7
B
Seated Hamstring Curl
10, 8, 7, 7
C
Machine Chest Press
10, 8, 7, 7
D
Supinated Grip Lat Pulldown
10, 8, 7, 7
E
DB Shoulder Press
10, 8, 7, 7
A
Cardio
1 x 30:00
A
Leg Extension
10, 8, 7, 7
B
Glute Leg Press
10, 8, 7, 7
C
Incline DB Bench Press
10, 8, 7, 7
D
Machine Chest Supported Row
10, 8, 7, 7
E
Unilateral Preacher Curl
10, 8, 7, 7
A
Cardio
1 x 30:00
A
Smith Machine Hip Thrust
10, 8, 7, 7
B
DB Lateral Raise
10, 8, 7, 7
C
Rear Delt Fly
10, 8, 7, 7
D
Machine Dip
10, 8, 7, 7
E
Rope Hammer Curls
10, 8, 7, 7
A
Cardio
1 x 30:00
A
Cardio
1 x 30:00
Zach Sparks
NASM Certified Personal Trainer, B.S. in Exercise Science, and owner of Hypertropro LLC.
Hypertrophy-Based Training For 1$ a Day
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Tracey A.
Full-Body Athlete
Verified Athlete"Busy mom, full schedule - still got it done."
When you join a team you’re getting more than programming, you’re joining an online community.
Full-Body
Full-Body
Full-Body
