The Perfect Program to Kickstart your Year

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The Perfect Program to kickstart your year with a muscle building block

This program is a strength based program for any individual looking to kickstart their year with a solid hypertrophy block!

Compromised of four strength sessions throughout the week, there are two lower body sessions and two upper body sessions, paired with one conditioning session and also one recovery session. The program is based on a 3 + 1 loading paradigm, thus the last week of the month is a deload week. 

The rest time between sets should be no greater than one and a half minutes, this will ensure that there is sufficient metabolic stress to really drive stimulus for hypertrophy. 

  • Weeks 1-4 Intensities

    Week 1 relative intensity: 85%
    Week 2 relative intensity: 87%
    Week 3 relative intensity: 90%
    Week 4 relative intensity: 75%

  • Program

    Monday 

    A1 Barbell back squat 3 x 12
    A2 Glute machine 3 x 12

    B1 Bulgarian split squat 3 x 8 ES
    B2 Romanian deadlift 3 x 8 ES
    B3 Band pallof press 6 x 3 ES

    C1 Trap bar deadlift 3 x 12
    C2 Prowler 20m x 4

    Tuesday 

    A1 Bench press 3 x 12
    A2 Prone BB row 3 x 12

    B1 DB seated neutral shoulder press 3 x 12
    B2 Seated row 3 x 12

    C1 Chin up 3 x 10
    C2 Supinated band pull apart 3 x 10
    C3 Rear DB fly 3 x 10

    Wednesday 

    Restoration day
    Active recovery e.g walk / stretch and soft tissue work
    Yoga class

    Thursday 

    A1 Barbell back squat 3 x 12
    A2 Glute machine 3 x 12

    B1 Bulgarian split squat 3 x 8 ES
    B2 Romanian deadlift 3 x 8 ES
    B3 Band pallof press 6 x 3 ES

    C1 Trap bar deadlift 3 x 12
    C2 Prowler 20m x 4

    Friday 

    A1 Bench press 3 x 12
    A2 Prone BB row 3 x 12

    B1 DB seated neutral shoulder press 3 x 12
    B2 Seated row 3 x 12

    C1 Chin up 3 x 10
    C2 Supinated band pull apart 3 x 10
    C3 Rear DB fly 3 x 10

    Saturday 

    Metabolic Conditioning class

    Sunday 

    Rest