Health & Wellness Blog

Program of the Month – February

February Program of the Month is brought to you by Performance Coach Stephen Coombe!

 

Workout of the Month – Hypertrophy program

We are already a month into the year and I’m sure that some of us are still trying to undo some of the damage that was done on the holidays, or get back into a steady training rhythm.

This month’s program is all about gaining as much muscle mass as possible. By increasing your muscle mass you are going to increase your resting metabolism, which will allow you to loose more weight and increase your overall strength level. For this program it is important that you are coupling it with adequate sleep and good quality and quantity of food to allow you to recover from the workouts.

For this program you will only be working each muscle group once a week, but you should be pushing yourself so hard that you will need those days to recover. In your third exercise during your working sets you will find yourself getting close to failure. This is not a bad thing, to encourage muscle mass growth we will be working as close to failure point as possible; so if you find yourself unable to continue, just drop the weight and finish the set. During this last set, tempo is not such a major focus, you just need to keep control over the weight and focus on completing the 24 reps. This program should be done for 4 weeks. You will do 3 sets for the first two weeks then increase this to 4 sets for the last two weeks. Each session must be accompanied by a 5-10min warm up.

 

Warm Up:

To be completed before workouts.

Exercise Repetitions Notes Sets
Push ups 10 On raised surface if required, not on knees 2
Forward lunge hold 15 seconds each side Hold back knee 1cm off ground
Bar hang 30sec Or for as long as possible
VMO step ups 12e/s On a small wooden box. *

 

*For structural stability of the knees, link if required https://www.youtube.com/watch?v=2pybDQnWIBc).

 

Hypertrophy,  Session1: Chest and back

Exercise Sets Reps Tempo Rest
1a BB Incline Bench press
1b Push ups
1b Chest press
3-4
3-4
3-4
6
12
24
41X0
31X0
Just get it done
0
0
2min
2a Chin ups
2b Seated row
2c Ring rows
3-4
3-4
3-4
6
12
24
X140
X130
Just get it done
0
0
2min
Finisher: Prowler push, max laps in 1min x 2, 2min break in-between efforts

Stretch: Thoracic Prayer x 1min

 

Hypertrophy, Session 2: Legs

Exercise Sets Reps Tempo Rest
1a BB Back Squat
1b Foot raised split squats
1c Leg extension
3-4
3-4
3-4
6
12
24
41X0
X310
Just get it done
0
0
2min
2a BB RDL
2b Lying hamstring machine curl
2c DB Glute bridges on floor
3-4
3-4
3-4
6
12
24
40X0
X031
Just get it done
0
0
2min
Finisher – Skier 250m for timeStretch. Hip flexors 1min e/s

 

Strength Session 3: Shoulders and Core

Exercise Sets Reps Tempo Rest
1a BB push press
1b Db side raises
1c Db Rear Delt raise
3-4
3-4
3-4
6
12
24
X140
X130
Just get it done keeping control
0
0
2min
2a Side bridge leg raises
2b Hanging Knee Raises
2c H-Up
3-4
3-4
3-4
8 e/s
12
24
X130
X120
Just get it done
0
0
2min
FinisherRun 100m on skill millPower tower x 10 calories1min offX4

 

As you go through the program it is important to record all the weights that you are lifting so that you can see the improvement over the course of the program. As our main focus here is to try and put on as much muscle mass as possible it is a good idea to jump on the inbody before and after the 4 weeks of this program to track improvement. I would also recommend attending at least 1-2 classes during the week. It is important that you are working at a high intensity at these classes, so EST and HIIT classes will suit best.

Please feel free to contact me if you have any questions about the program or want to chat about stepping up your training. Enjoy the program.

 

Stephen Coombe

Phone: 0427639205

Email: Stephen.k.coombe@gmail.com

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