Absolute Athlete (+Hypertrophy)

Jannah G.

Unlock your potential with the Absolute Athlete (+Hypertrophy) program, designed for those ready to elevate their strength and muscle growth over 7 weeks. Committing just 3 days a week, you'll engage in a balanced mix of compound lifts like deadlifts and squats, complemented by targeted isolation exercises. This program emphasizes progressive overload and strategic rest periods to maximize gains, ensuring you build strength while sculpting your physique. Get ready to push your limits and see tangible results!

A 3-day program designed to increase your strength in a 7 week cycle, where you increase your training maxes in a timesaving manner. Before doing this, have experience with beginner powerlifting programs and have developed some proper strength in SBD. 

## IF YOU WANT TO JOIN, READ THE FOLLOWING (IMPORTANT) ##

- Training
Usually I take my PRs and subtract it by 5-10kg and input that as my TM. Yes, it'll seem low and you will "reattempt a PR" on the final week, but it is to ensure linear-progression and to not over-estimate it, but you WILL get a new PR after the first cycle. Week 6 you attempt a PR and Week 7 is a deload. Read the text above the exercises too, that is critical.

- Accessories
This also has accessory movements, each which can be substituted as long as it targets the same muscle group. Accessories aren't mandatory, and can be replaced with anything you like that fits your goals (cardio, sparring, etc.).

- Muscle Focus
Main focuses outside of strength in SBD are higher focus on chest and quads; benching and squatting twice a week. Singles should always be a pause-lift/explosive- lift, and others are controlled (tap-and-go) movements.

Feel free to message me on Instagram (bonemeal777) for any inquiries. Will reply ASAP.

(credits to Wiseman for creating the foundation of this program)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Bench Press (Barbell)

Chin-Up (Weighted)

Bench Press (Close Grip)

Seated Dip (Machine)

Incline Bench Press (Barbell)

Seated Close-Grip Row (Cable)

Rear Delt Fly (Cable)

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Seated Dumbbell Curl

Cable Crunch

Forearm Curls

Squat (Barbell)

Lat Pulldown (Neutral Grip)

Romanian Deadlift (Dumbbell)

Leg Extension

Standing Calf Raise

Single Arm Preacher Curls

Tricep Pushdown (Cable)

Hanging Leg Raise

Deadlift (Barbell)

Hammer Curl (Dumbbell)

Skull Crusher (Barbell)

Lying Leg Curl

Underhand Rows (Machine)

Shoulder Press (Machine)

Machine Wide Rows

Lat Pulldown (Close Grip)

2 reviews for Absolute Athlete (+Hypertrophy)

Jannah G.

kal