Hypertrophy + Athletics + Powerlifting

THIS PROGRAM ASSUMES YOU ARE MAXIMIZING SLEEP AND NUTRITION QUALITY

Designed to maximize cardiovascular adaptations such as HRV, VO2 Max and RHR, alongside training all main attributes of 1RM strength, including ballistics for Rate of Force Development (RFD).

3x a week hypertrophy frequency (roughly 6-10 sets weekly volume, including compounds)
3x a week ballistic work
3x a week HIIT
7x a week steady state cardio

Adequate variation and frequency for coordination demand is of SBD

Do steady state cardio separately on lifting days, otherwise sessions will exceed 2 hours.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Jump Squat

Bench Press (Smith Machine)

Speed Deadlift

1km Row

Treadmill

HIIT + Ballistics

Tempo Bench Press

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Bench and Deadlift (Recovery)

Larsen Press (Barbell)

Squat (Low Bar)

Tempo Squat (Barbell)

Stiff Leg Deadlift

Lying Leg Curl

Hip Thrust (Machine)

Leg Extension

Chest Fly (Machine)

Incline Chest Press (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Machine)

Shoulder Press (Machine)

Bicep Curl (Cable)

Wide Grip Lat Pulldown

Cable Low Row

T-Bar Row

Bench and Squat

Bench Press (Barbell)

Bench Press (Paused)

Squat (Paused)

Bench Press (Close Grip)

Deadlift (Paused)

Bench and Deadlift

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