Sun Hypertrophy for Climbers Phase 2

Program Description

Sun’s Hypertrophy for Climbers – Phase 2 is a 12-week, 3-day-per-week hypertrophy program designed for climbers who want to keep getting bigger and stronger without sacrificing time, recovery, or performance on the wall. The program balances focused hypertrophy training with dedicated climbing and fingerboard days, using a classic upper/lower structure adapted to a climber’s fatigue profile. Push, pull, and lower-body sessions are strategically placed to avoid overloading fingers, elbows, and lats while still allowing progressive overload on key lifts. Phase 2 builds on established strength by: • Maintaining familiar compound lifts to continue progressing load • Introducing new accessory movements and rep schemes to provide novel hypertrophy stimulus • Increasing emphasis on triceps and lower body, common lagging areas for climbers • Replacing low-return work with core movements that directly improve body tension, bracing, and climbing transfer Training is organized into two accumulation blocks, two deload weeks, and a short intensification phase, using RPE-based progression to manage fatigue alongside climbing and hangboarding. Sessions are designed to fit comfortably within ~60 minutes while delivering enough volume to drive muscle growth. Sun’s Hypertrophy for Climbers – Phase 2 is ideal for intermediate to advanced climbers who want to look more athletic, feel stronger, and keep progressing both in the gym and on the wall, without burning out or compromising finger health.

Program Overview