Strength and Hypertrophy Training

| Movement

This program is designed for an intermediate to advanced lifter looking to improve strength and hypertrophy.

Structured around improving four main lifts, the Front Squat, Deadlift, Close Grip Bench Press, and the Strict Press this 10-Week program will have you staking on the size and smashing your previous 1 Rep Maxes for reps.

For the next 10-weeks, the periodization method used is based on 1rm percentages so if you do not know your current maxes you will be required to build to some heavy singles to start the program. If this is not something you have done previously I recommend you acquire the assistance of a performance coach to ensure this is done safely.

To structure your week you will perform each of the main lifts on separate days plus two accessory exercises to complement these movements. The rep schemes to use and a layout of the 4 sessions are listed below.

Recovery Protocols 

To make the most of the work you are putting in and to allow your body to adequately recover it is important to ensure rest and recovery measures are taken. As always adequate quality sleep and good nutrition are paramount in the Yin Yang equation so prioritize getting 7-9 hours sleep each night and nourishing your body with nutrient-dense whole foods, if you aren’t executing on these two things well other recovery protocols will likely make little difference. If you struggle with sleep and nutrition please reach out to me or any of the Function Well Performance Coaches for some guidance.

On top of the above, I also recommend scheduling at least 90 minutes per week to allocate to recovery sessions. This could be, utilizing contrast therapy in the Restoration Zone, Seeing our amazing Function Well Physio Kathleen, Participating in a Yoga class, or simply taking some time to have a stretch. Again please reach out if you need help finding what works for you.  Remember, we can’t burn the candle at both ends and expect to get stronger so make time for the Yin to excel your Yang.

  • Rep Scheme for the four main lifts (A Exercises)

    Week 1 – 5 sets of 3 reps at 80%
    Week 2 – 5 sets of 4 reps at 80%
    Week 3 – 5 sets of 5 reps at 80%
    Week 4 – 5 sets of 6 reps at 80%
    Week 5 – 3 sets of 3 reps at 85%
    Week 6 – 5 sets of 3 reps at 85%
    Week 7 – 3 sets of 3 reps at 90%
    Week 8 – 3 sets of 2 reps at 95%
    Week 9 – 3 sets of 2 reps at 100%
    Week 10 – 3 sets of 3 reps at 100%

  • Rep Scheme for the accessory movements (B1 & B2 exercises)

    Week 1 -3 sets of 10-12 reps
    Week 2 – 3 sets of 10-12 reps
    Week 3 –  4 sets of 4-6 reps
    Week 4 – 4 sets of 4-6 reps
    Week 5 – 3 sets of 8-10 reps
    Week 6 – 3 sets of 8-10 reps
    Week 7 – 4 sets of 3-5 reps
    Week 8 – 4 sets of 3-5 reps
    Week 9 –  4 sets of 5-7 reps
    Week 10 – 4 sets of 5-7 reps 

  • Day 1

    A. Front Squat
    Accessories exercises for Weeks 1-5
    B1. Front Foot Elevated Split Squat
    B2. Dumbbell Romanian Deadlift
    Accessories exercises for Weeks 6-10
    B1. Rear Foot Elevated Split Squat
    B2. Barbell Romanian Deadlift 

  • Day 2

    A. Close Grip Bench Press
    Accessories exercises for Weeks 1-5
    B1. Pronated Pull-up Negative using a 5-second eccentric
    B2. Dumbbell Z-Press
    Accessories exercises for Weeks 6-10
    B1. Pronated Pull-up
    B2. Barbell Z-Press

  • Day 3

    A. Deadlift
    Accessories Weeks 1-5
    B1. Rack Pulls from above the Knee
    B2. Heel Elevated Goblet Squat
    Accessories exercises for Weeks 6-10
    B1. Rack Pulls from below the Knee
    B2. Heel Elevated Zercher Squat 

  • Day 4

    A. Strict Press
    Accessories Weeks 1-5
    B1. Bent-Over Barbell Row
    B2. Single Arm Incline Dumbbell Press
    Accessories exercises for Weeks 6-10
    B1. Pendlay Row
    B2. Strict Dips

  • This program has been created by:

    Performance Coach Eamon Browlie.

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