8-WEEK HYPERTROPHY 1

8-Week
Hypertrophy

TABLE OF CONTENTS

W E E K 1 .............................................................. 3

W E E K 2 .............................................................. 3 0

W E E K 3 .............................................................. 6 0

W E E K 4 .............................................................. 9 0

W E E K 5 .............................................................. 12 0

W E E K 6 .............................................................. 15 0

W E E K 7 .............................................................. 1 8 0

W E E K 8 .............................................................. 2 1 0

W E E K 9 & 1 0 ................................................. 2 4 0

8-WEEK HYPERTROPHY 2
 8 WEEK
HYPERTROPHY
PROGRAM

WEEK 1
8-WEEK HYPERTROPHY 3
Week one
DAY 1 ( GYM )
UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK HYPERTROPHY 4
 CNS Prep
3 sets, minimal rest in between sets
EXERCISE REPS

Ball Slam x10 reps

Chest Pass to Ground x10 reps

Double Kettlebell Clean x5 reps

Push Ups on Kettlebells x5 reps

Kettlebell Hang Snatch x3 reps

WORK SET #1
Barbell Bench: 5x5, @ 70%, 60sec rest 1xAMRAP @ 60%

WORK SET #2
DB Single Arm Incline Bench Press: 3x8 each arm
Band Pull Apart: 3x10, 60 second rest

WORK SET #3
Cable Close-Grip Lat Pull Down: 3x12
DB Reverse Fly: 3x15, no rest

8-WEEK HYPERTROPHY 5
 WORK SET #4
Cable Close-Grip Row: 3x12

DB Forward Raise: 3x10, no rest

WORK SET #5
DB Lateral Raise: 4x12 Cable
Standing Tricep Extensions: 4x20

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 6
Week one

DAY 1 (H OM E)
UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK HYPERTROPHY 7
 CNS Prep
3 sets, minimal rest in between sets
EXERCISE REPS

Explosive Band Row x10 reps

Explosive Band Push (Bent Over) x10 reps

Double Kettlebell Clean x5 reps

Push Ups on Kettlebells x5 reps

Kettlebell Hang Snatch x3 reps

WORK SET #1
Double Kettlebell Bench: 5x5 @ 70% (or MODERATE BAND),
60sec rest 1xAMRAP @ 60% (or LIGHT BAND)

WORK SET #2
KB Single Arm Incline Bench Press: 3x8 each arm
Band Pull Apart: 3x10, 60 second rest

WORK SET #3
Banded Narrow Lat Pull Down: 3x12
Banded Bent Over Reverse Fly: 3x15, no rest

8-WEEK HYPERTROPHY 8
 WORK SET #4
Banded Narrow Row: 3x12
Banded Front Raise: 3x12

WORK SET #5
Banded Lateral Raise: 4x12
Banded Standing Tricep Extensions (Top>Down): 4x20

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 9
Week one
DAY 2
LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK HYPERTROPHY 10
 CNS Prep
3 sets, minimal rest in between sets
EXERCISE REPS

Double Kettlebell Deadlift x5 reps

Double Kettlebell Front Squat x5 reps

Kettlebell Swing x10 reps

WORK SET #1
DB Bulgarian Split Squat: 4x6, 4 seconds eccentric, 60 second rest

WORK SET #2
KB Front Racked Squats: 3x12-15
Hip Thrusts: 3x10, no rest

WORK SET #3
Banded Lateral Steps: 3x10 yards d/b
Banded TKE’s: 3x12 each leg
Pallof Press: 3x10 each side, no rest

8-WEEK HYPERTROPHY 11
 WORK SET #4
Banded Seated Leg Curls: 3x20
Deadbugs: 3x3 each
McGill Sit Ups: 3x8 each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 12
Week one
DAY 3
KETTLEBELL CARDIO
Full Body Joint Mobility A
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

WARM UP SET:
3 sets, rest 30 seconds in between sets

Alternating Shoulder Drop x 60 seconds

Crab to Table Top x 60 seconds
Scapula Pull Ups x 60 seconds

8-WEEK HYPERTROPHY 13
 WARM UP SET 1:
3 sets, rest 30 seconds in between sets

L-Sit to Table Top x 60 seconds

Beast Reach to Push Up x 60 seconds
Shinbox Switch to Twist x 60 seconds

WARM UP SET 2:
4 sets, rest 90 seconds in between sets

Kettlebell Swing x 30 seconds

Hanging Leg Raise x 30 seconds
Beast Wave x 60 seconds

WARM UP SET 3:
4 sets, rest 90 seconds in between sets

Knee Strikes x 30 seconds

Hip Halo to Reverse Lunge x 30 seconds
Alternating V Ups x 30 seconds

DECOMPRESSION:
Perform 1 Round of Every Exercise Back to Back

Hamstring Stretch To Mountain Climber With Reach x 1 minute

Kneeling Spine Wave x 1 minute
Alternating Arm Thread x 1 minute
Spine Roll x 1 minute

8-WEEK HYPERTROPHY 14
Week one
DAY 4 ( GYM )
UPPER BODY
Upper Body Joint Mobility A
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK HYPERTROPHY 15
 CNS Prep
3 sets, minimal rest in between sets
EXERCISE REPS

Alternating gorilla row x10 reps

Push ups on kettlebells x10 reps

Snatch to push press x 3/3

WORK SET #1
DB Incline Bench Press: 4x8, heavy, but leave 1-2 reps in the
tank, 60sec rest

WORK SET #2
Dips: 3xAMRAP, aim for 15-20 on first set, add assistance if needed
Banded Face Pulls: 3x12

WORK SET #3
DB Chest Supported Row: 3x12
45-Degree Pull Ups: 3x8-12, add assistance if needed
Steel Club Single Arm Pull Over: 3x6 each arm, no rest

8-WEEK HYPERTROPHY 16
 WORK SET #4
Banded Straight Arm Pull Down: 4x8 w/ 3sec isometric
Banded Hammer Curl: 4x20
Banded Overhead Tricep Extensions: 4x20, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 17
Week one
DAY 4 ( H OM E )
UPPER BODY
Upper Body Joint Mobility A
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK HYPERTROPHY 18
 CNS Prep
3 sets, minimal rest in between sets
EXERCISE REPS

Alternating gorilla row x10 reps

Push ups on kettlebells x10 reps

Snatch to push press x 3/3

WORK SET #1
KB Incline Bench Press: 4x8, heavy, but leave 1-2 reps in the
tank (or use a Heavy/Moderate band) , 60sec rest

WORK SET #2
Dips: 3xAMRAP, aim for 15-20 on first set, add assistance if needed
Banded Face Pulls: 3x12

WORK SET #3
DB Chest Supported Row: 3x12
45-Degree Pull Ups: 3x8-12, add assistance if needed
Steel Club Single Arm Pull Over: 3x6 each arm, no rest

8-WEEK HYPERTROPHY 19
 WORK SET #4
Banded Straight Arm Pull Down: 4x8 w/ 3sec isometric
Banded Hammer Curl: 4x20
Banded Overhead Tricep Extensions: 4x20, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 20
Week one
DAY 5 ( GYM )
LOWER BODY
Lower Body Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK HYPERTROPHY 21
 CNS Prep
3 sets, minimal rest in between sets
EXERCISE REPS

Single kettlebell clean to lateral lunge x5 each side

Single rack squat x5 each side

Drop lunges x5 each side

WORK SET #1
Barbell Back Squats: 5x5 @ 70%, 60sec rest, 1x AMRAP @ 60%

WORK SET #2
Barbell RDL: 4x6, 4sec eccentric
Hollow Holds: 4x20seconds, no rest

WORK SET #3
KB Front Racked Walking Lunge: 3x8 steps each leg
Banded Goodmornings: 3x10, no rest

8-WEEK HYPERTROPHY 22
 WORK SET #3
Banded Standing Hip Adduction: 3x8 each leg
Hanging Knee Tuck Hold: 3x15sec
DB Side Bends: 3x6each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 23
Week one
DAY 5 ( H OM E )
LOWER BODY
Lower Body Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK HYPERTROPHY 24
 CNS Prep
3 sets, minimal rest in between sets
EXERCISE REPS

Single kettlebell clean to lateral lunge x5 es

Single rack squat x5 es

Drop lunges x5 es

WORK SET #1
Double Kettlebell Front Squats: 5x5 @ 70%, (or use a Moderate/ Heavy
band), 60sec rest 1x AMRAP @ 60% (or use a Light/Moderate Band)

WORK SET #2
Barbell RDL: 4x6, 4sec eccentric
Hollow Holds: 4x20seconds, no rest

WORK SET #3
KB Front Racked Walking Lunge: 3x8 steps each leg
Banded Goodmornings: 3x10, no rest

8-WEEK HYPERTROPHY 25
 WORK SET #3
Banded Standing Hip Adduction: 3x8 each leg
Hanging Knee Tuck Hold: 3x15sec
DB Side Bends: 3x6each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 26
Week one
DAY 6
LOWER BODY
Full Body Joint Mobility A
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

WARM UP SET:
3 sets, rest 1 minute in between sets

Crab Reach to Thoracic Bridge x 60 seconds

Ape Reaches x 60 seconds
Spine Roll x 60 seconds

8-WEEK HYPERTROPHY 27
 WORK SET 1:
3 sets, rest 30 seconds in between sets

Double Kettlebell Clean x 30 seconds

Alternating Beast to Crab Underswitch Tap x 30 seconds

WORK SET 2:
4 sets, rest 90 seconds in between sets

Side Kick Throughs x 30 seconds

Push Up on Kettlebells x 30 seconds
OH Reach to Chest Opener x 30 seconds

WORK SET 3:
4 sets, rest 90 seconds in between sets

Plank Burpee to Knee Strike x 30 seconds

Inverted Row Hold x 30 seconds
Beast Toe Touches x 30 seconds

DECOMPRESSION
Perform 1 Round of Every Exercise Back to Back

Child’s Pose Arm Rotations x 1 minute

Alternating Arm Thread x 1 minute
Alternating Thoracic Bridge x 1 minute
Shinbox Switch to Twist x 1 minute

8-WEEK HYPERTROPHY 28
DAY 7
ACTIVE RECOVERY / LIGHT CARDIO

8-WEEK HYPERTROPHY 29
 8 WEEK
HYPERTROPHY
PROGRAM

WEEK 2
8-WEEK HYPERTROPHY 30
Week two
DAY 1 ( GYM )
UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK HYPERTROPHY 31
 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Medicine Ball Rotational Slam x10 reps - 5 each side

Chest Pass to Wall x10 reps

DBL Kettlebell Push Up to

Double Clean and Single Arm (Each Side) x 3 reps
Dead Snatch

WORK SET #1
Barbell Bench: 5x5 @ 75%, 60sec rest 2xAMRAP @ 65%

WORK SET #2
DB Single Arm Incline Bench Press: 3x10 each arm
Band Pull Apart: 3x12, 60 sec rest

WORK SET #3
Cable Close-Grip Lat Pull Down: 3x15
DB Reverse Fly: 3x20, no rest

8-WEEK HYPERTROPHY 32
 WORK SET #4
Cable Close-Grip Row: 3x15

DB Forward Raise: 3x12,no rest

WORK SET #5
DB Lateral Raise: 4x15 Cable
Cable Standing Tricep Extensions: 4x25

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 33
Week two

DAY 1 (H O M E)
UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK HYPERTROPHY 34
 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Band Powerful Pulldown x10 reps

Standing Chest Push x10 reps

DBL Kettlebell Push Up to

Double Clean and Single Arm (Each Side) x 5 reps
Dead Snatch

WORK SET #1
Double Kettlebell Bench: 5x5 @ 75% (or HEAVY BAND), 60sec
rest 2xAMRAP @ 65% (or MODERATE BAND)

WORK SET #2
KB Single Arm Incline Bench Press: 3x10 each arm
Band Pull Apart: 3x12, 60 sec rest

WORK SET #3
Banded Narrow Lat Pull Down: 3x15
Banded Bent Over Reverse Fly: 3x20, no rest

8-WEEK HYPERTROPHY 35
 WORK SET #4
Banded Narrow Row: 3x15
Banded Front Raise: 3x15

WORK SET #5
Banded Lateral Raise: 4x15
Banded Standing Tricep Extensions: 4x25

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 36
Week two
DAY 2 ( GYM )
LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK HYPERTROPHY 37
 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Halo to Lateral Lunge x3 reps - each side

x 5 reps on set 1
Double Kettlebell Deadlift to
x 4 reps on set 2
Clean and Squat
x 3 reps on set 3

Squat Hold Jump x10 reps

WORK SET #1
DB Bulgarian Split Squats: 4x4, 4sec eccentric, 60 second rest

WORK SET #2
KB Front Racked Squats: 3x12-15 increase weight from last week and
shoot for same reps

Hip Thrusts: 3x12, no rest

WORK SET #3
Banded Lateral Steps: 3x10 yards d/b
Banded TKE’s: 3x15 each leg
Pallof Press: 3x12 each side, no rest

8-WEEK HYPERTROPHY 38
 WORK SET #4
Banded Seated Leg Curls: 3x25
Deadbugs: 3x3 each leg
McGill Sit Ups: 3x12 each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 39
Week two
DAY 2 ( H OM E )
LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK HYPERTROPHY 40
 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Halo to Lateral Lunge x3 reps - each side

x5 reps on set 1
Double Kettlebell Deadlift to
x4 reps on set 2
Clean and Squat
x3 reps on set 3

Squat Hold Jump x10 reps

WORK SET #1
KB Bulgarian Split Squats: 4x4, 4sec eccentric, 60 second rest

WORK SET #2
KB Front Racked Squats: 3x12-15 increase weight from last week and
shoot for same reps

Hip Thrusts: 3x12, no rest

WORK SET #3
Banded Lateral Steps: 3x10 yards d/b
Banded TKE’s: 3x15 each leg
Pallof Press: 3x12 each side, no rest

8-WEEK HYPERTROPHY 41
 WORK SET #4
Banded Seated Leg Curls: 3x25
Deadbugs: 3x3 each leg
McGill Sit Ups: 3x12 each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 42
Week TWo
DAY 3
KETTLEBELL CARDIO
Full Body Joint Mobility A
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

WARM UP SET:
3 sets, rest 30 seconds in between sets

Alternating Sit Throughs x 30 seconds

Alternating Swing x 30 seconds
Bicycles as Slow as Possible x 30 seconds

8-WEEK HYPERTROPHY 43
 WARM UP SET 1:
4 sets, rest 90 seconds in between sets

Double Kettlebell Push Up to Clean Squat and Press x 30 seconds

Alternating Front Kick Throughs x 30 seconds
Hanging Leg Raise x 30 seconds

WARM UP SET 2:
4 sets, rest 90 seconds in between sets

Double Kettlebell Deadlift to One Arm Snatch x 30 seconds

Bodyweight Get Ups x 30 seconds
Kettlebell Atomic Crunch x 30 seconds

WARM UP SET 3:
6 sets, rest 30 seconds in between sets

Loaded Beast to Single Clean and Squat x 30 seconds

DECOMPRESSION:
Perform 1 Round of Every Exercise Back to Back

Hamstring Stretch To Mountain Climber With Reach x 1 minute

Kneeling Spine Wave x 1 minute
Alternating Arm Thread x 1 minute
Spine Roll x 1 minute

8-WEEK HYPERTROPHY 44
Week two
DAY 4 ( GYM )
UPPER BODY
Upper Body Joint Mobility A
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK HYPERTROPHY 45
 CNS Prep
3 sets, minimal rest in between sets
EXERCISE REPS

Side Kick Throughs x5 reps - each side

Double Kettlebell High Pull x5 reps

Double Kettlebell Push Up to x5 reps on set 1

x4 reps on set 2
Row, Clean and Push Press x3 reps on set 3

WORK SET #1
DB Incline Bench Press: 4x12, heavy, but leave 1-2 reps in the
tank, 60sec rest

WORK SET #2
Dips: 3xAMRAP, aim for 15-20 on first set, add assistance if needed
Banded Face Pulls: 3x15

WORK SET #3
DB Chest Supported Row: 3x15
45-Degree Pull Ups: 3x8-12, add assistance if needed
Steel Club Single Arm Pull Over: 3x8 each arm, no rest

8-WEEK HYPERTROPHY 46
 WORK SET #4
Banded Straight Arm Pull Down: 4x8 w/ 3sec isometric
Banded Hammer Curl: 4x25
Banded Overhead Tricep Extensions: 4x25, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 47
Week two
DAY 4 ( H OM E )
UPPER BODY
Upper Body Joint Mobility A
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK HYPERTROPHY 48
 CNS Prep
3 sets, minimal rest in between sets
EXERCISE REPS

Side Kick Throughs x5 reps - each side

Double Kettlebell High Pull x5 reps

Double Kettlebell Push Up to x5 reps on set 1

x4 reps on set 2
Row, Clean and Push Press x3 reps on set 3

WORK SET #1
KB Incline Bench Press: 4x12, heavy, but leave 1-2 reps in the
tank (or use a Heavy/Moderate band) , 60sec rest

WORK SET #2
Dips: 3xAMRAP, aim for 15-20 on first set, add assistance if needed
Banded Face Pulls: 3x15

WORK SET #3
DB Chest Supported Row: 3x15
45-Degree Pull Ups: 3x8-12, add assistance if needed
Steel Club Single Arm Pull Over: 3x8 each arm, no rest

8-WEEK HYPERTROPHY 49
 WORK SET #4
Banded Straight Arm Pull Down: 4x8 w/ 3sec isometric
Banded Hammer Curl: 4x25
Banded Overhead Tricep Extensions: 4x25, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 50
Week TWo
DAY 5 ( GYM )
LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK HYPERTROPHY 51
 CNS Prep
3 sets, minimal rest in between sets
EXERCISE REPS

Squat to Plank Walk Out x5 reps

Kettlebell Swing x10 reps

x5 reps set 1
Double Kettlebell Clean to Squat x4 reps set 2
x3 reps set 3

WORK SET #1
Barbell Back Squats: 5x5 @ 75%, 60sec rest, 1xAMRAP @ 65%

WORK SET #2
Barbell RDL: 4x4, 4sec eccentric
Hollow Holds: 4x30seconds, no rest

WORK SET #3
KB Front Racked Walking Lunge: 3x12 steps each leg
Banded Goodmornings: 3x15, no rest

8-WEEK HYPERTROPHY 52
 WORK SET #3
Banded Standing Hip Adduction: 3x10 each leg
Hanging Knee Tuck Hold: 3x20sec
DB Side Bends: 3x8 each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 53
Week two
DAY 5 ( H OM E )
LOWER BODY
Lower Body Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK HYPERTROPHY 54
 CNS Prep
3 sets, minimal rest in between sets
EXERCISE REPS

Squat to Plank Walk Out x5 reps

Kettlebell Swing x10 reps

x5 reps set 1
Double Kettlebell Clean to Squat x4 reps set 2
x3 reps set 3

WORK SET #1
Double Kettlebell Front Squats: 5x5 @ 70%, (or use a Moderate/ Heavy
band), 60sec rest 1xAMRAP @ 60% (or use a Light/Moderate Band)

WORK SET #2
Double Kettlebell RDL: 4x4, 4sec eccentric
Hollow Holds: 4x30 seconds, no rest

WORK SET #3
KB Front Racked Walking Lunge: 3x12 steps each leg
Banded Goodmornings: 3x15, no rest

8-WEEK HYPERTROPHY 55
 WORK SET #3
Banded Standing Hip Adduction: 3x10 each leg
Hanging Knee Tuck Hold: 3x20sec
KB Side Bends: 3x8 each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 56
Week two
DAY 6
LOWER BODY
Full Body Joint Mobility A
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

WARM UP SET:
3 sets, rest 30 seconds in between sets

Alternating Front Steps x 30 seconds

Alternating Crab Reach x 30 seconds
Halo to Squat x 30 seconds

8-WEEK HYPERTROPHY 57
 WORK SET 1:
4 sets, rest 90 seconds in between sets

Ballistic Row x 30 seconds

Offset Alternating Push Ups x 30 seconds
Hangin Leg Raise x 30 seconds

WORK SET 2:
4 sets, rest 90 seconds in between sets

Double Kettlebell - Clean, Clean to Thruster and Push

Press x 30 seconds
Bodyweight Drop Lunges x 30 seconds
V Up to Bicycle x 30 seconds

WORK SET 3:
6 sets, rest 30 seconds in between sets

Side Kick Throughs x 30 seconds

DECOMPRESSION
Perform 1 Round of Every Exercise Back to Back

Child’s Pose Arm Rotations x 1 minute

Alternating Arm Thread x 1 minute
Alternating Thoracic Bridge x 1 minute
Shinbox Switch to Twist x 1 minute

8-WEEK HYPERTROPHY 58
DAY 7
ACTIVE RECOVERY / LIGHT CARDIO

8-WEEK HYPERTROPHY 59
 8 WEEK
HYPERTROPHY
PROGRAM

WEEK 3
8-WEEK HYPERTROPHY 60
Week tHREE
DAY 1 ( GYM )
UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK HYPERTROPHY 61
 CNS Prep Circuit
3 sets, minimal rest in between sets

EXERCISE REPS

Ball Slam x10 reps

Chest Pass to Ground x10 reps

Double Kettlebell Clean x5 reps

Push Ups on Kettlebells x5reps

Kettlebell Hang Snatch x3 reps each side

WORK SET #1
Barbell Bench: 6x6 @ 60%, 60sec rest 1x AMRAP @ 55%

WORK SET #2
DB Incline Bench Press: 1 set of each 12, 10, 8, 6
Diagonal Band Pull Apart: 4x6 each, 60 sec rest

WORK SET #3
Cable Wide Shooter Grip Lat Pull Down: 3x12
DB Chest Supported Reverse Fly: 3x10, no rest

8-WEEK HYPERTROPHY 62
 WORK SET #4
Cable Wide Shooter Grip Row: 3x12

Plate Forward Raise: 3x10, no rest

WORK SET #5
DB Upright Row: 4x20
Cable CJ Tricep Extensions: 4x20

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 63
Week THREE
DAY 1 ( H OM E )
UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK HYPERTROPHY 64
 CNS Prep Circuit
3 sets, minimal rest in between sets

EXERCISE REPS

Explosive Band Row x10 reps

Explosive Band Push (Bent Over) x10 reps

Double Kettlebell Clean x5 reps

Push Ups on Kettlebells x5reps

Kettlebell Hang Snatch x3 reps each side

WORK SET #1
Kettlebell Bench: 6x6 @ 60% (or Light Banded), 60sec rest
1xAMRAP @ 55% (or no band)

WORK SET #2
KB Incline Bench Press: 1 set of each 12, 10, 8, 6
Diagonal Band Pull Apart: 4x6 each, 60 sec rest

WORK SET #3
Band Wide Shooter Grip Lat Pull Down: 3x12
Banded Bent Over Reverse Fly: 3x10, no rest

8-WEEK HYPERTROPHY 65
 WORK SET #4
Band Wide Shooter Grip Row: 3x12

Kettlebell Forward Raise: 3x10, no rest

WORK SET #5
KB Upright Row x20 Reps
Banded CJ Tricep Extensions: 4x20

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 66
Week THREE
DAY 2 ( GYM )
LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK HYPERTROPHY 67
 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Double Kettlebell Deadlift x 5 reps

Double Kettlebell Front Squat x 5 reps

Kettlebell Swing x 10 reps

WORK SET #1
DB Bulgarian Split Squats: 4x6 each leg, 3sec isometric at bottom,
60sec rest

WORK SET #2
KB or DB Goblet Squats: 3x15-20, 50% of BW
Feet Elevated Hip Thrusts: 3x10, no rest

WORK SET #3
Banded Seated Hip Abductions: 3x15
Banded Spanish Squats: 3x15
Half-Kneeling Pallof Press: 3x8 each side, no rest

8-WEEK HYPERTROPHY 68
 WORK SET #4
Banded Seated Single Leg Leg Curls: 3x15 each leg
Banded Deadbug Hollow Hold: 3x20seconds
Supine Contralateral Toe Touch: 3x10each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 69
Week THREE
DAY 2 ( H OM E )
LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK HYPERTROPHY 70
 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Double Kettlebell Deadlift x 5 reps

Double Kettlebell Front Squat x 5 reps

Kettlebell Swing x 10 reps

WORK SET #1
KB Bulgarian Split Squats: 4x6 each leg, 3sec isometric at bottom,
60sec rest

WORK SET #2
KB or DB Goblet Squats: 3x15-20, 50% of BW
Feet Elevated Hip Thrusts: 3x10, no rest

WORK SET #3
Banded Seated Hip Abductions: 3x15
Banded Spanish Squats: 3x15
Half-Kneeling Pallof Press: 3x8 each side, no rest

8-WEEK HYPERTROPHY 71
 WORK SET #4
Banded Seated Single Leg Leg Curls: 3x15 each leg
Banded Deadbug Hollow Hold: 3x20seconds
Supine Contralateral Toe Touch: 3x10each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 72
Week THREE
DAY 3
KETTLEBELL CARDIO
Full Body Joint Mobility A
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

WARM UP SET:
3 sets, rest 30 seconds in between sets

Alternating Shoulder Drop x 60 seconds

Crab to Table Top x 60 seconds
Scapula Pull Ups x 1 minute

8-WEEK HYPERTROPHY 73
 WARM UP SET 1:
3 Sets, rest 30 seconds in between sets

L-Sit to Table Top x 60 seconds

Beast Reach to Push Up x 60 seconds
Shinbox Switch to Twist x 60 seconds

WARM UP SET 2:
4 sets, rest 90 seconds in between sets

Kettlebell Swing x 30 seconds

Hanging Leg Raise x 30 seconds
Beast Wave x 30 seconds

WARM UP SET 3:
4 sets, rest 90 seconds in between sets

Knee Strikes x 30 seconds

Hip Halo to Reverse Lunge x 30 seconds
Alternating V Ups x 30 seconds

DECOMPRESSION:
Perform 1 Round of Every Exercise Back to Back

Hamstring Stretch To Mountain Climber With Reach x 1 minute

Kneeling Spine Wave x 1 minute
Alternating Arm Thread x 1 minute
Spine Roll x 1 minute
8-WEEK HYPERTROPHY 74
Week THREE
DAY 4 ( GYM )
UPPER BODY
Upper Body Joint Mobility A
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK HYPERTROPHY 75
 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Alternating gorilla row x 10

Push ups on kettlebells x 10

Snatch to push press x 3/3

WORK SET #1
DB Bench Press: 4x6, w/ 4sec eccentric, heavy but leave 1-2 reps in
the tank, 60sec rest

WORK SET #2
DB Chest Fly: 3x10
Banded Single Arm Face Pulls: 3x8 each side

WORK SET #3
DB Bent Over Row (hand and knee supported): 3x10 each arm
Neutral Grip Pull Ups:: 3x8-12, add assistance if needed
Steel Club 2-Arm Pull Over: 3x6 each arm, no rest

8-WEEK HYPERTROPHY 76
 WORK SET #4
Banded Seated Pull Down: 4x12
DB Hammer Curl: 4x15
DB Skull Crusher 4x20, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 77
Week THREE
DAY 4 ( H OM E )
UPPER BODY
Upper Body Joint Mobility A
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK HYPERTROPHY 78
 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Alternating gorilla row x 10

Push ups on kettlebells x 10

Snatch to push press x 3/3

WORK SET #1
KB Bench Press: 4x6, w/ 4sec eccentric, heavy (or use a Heavy/
Moderate Band) but leave 1-2 reps in the tank, 60sec rest

WORK SET #2
Cable or Banded Standing Pec Fly 3x10 reps
Banded Single Arm Face Pulls: 3x8 each side

WORK SET #3
KB Bent Over Row (hand and knee supported): 3x10 each arm
Neutral Grip Pull Ups:: 3x8-12, add assistance if needed
Steel Club 2-Arm Pull Over: 3x6 each arm, no rest

8-WEEK HYPERTROPHY 79
 WORK SET #4
Banded Seated Pull Down: 4x12
Kettlebell Horned Hammer Curl: 4x15
KB Skull Crusher 4x20, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 80
Week THREE
DAY 5 ( GYM )
LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK HYPERTROPHY 81
 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Single kettlebell clean to lateral lunge x 5 es

Single rack squat x 5 es

Drop lunges x 5 es

WORK SET #1
Barbell Back Squats: 6x6 @ 60%, 60sec rest 1xAMRAP @ 55%

WORK SET #2
Barbell RDL: 4x6, 3sec isometric
Hollow Hold Rocks: 4x12, no rest

WORK SET #3
DOUBLE KB Front Racked Step Ups: 3x6 each leg
Banded Pull Throughs: 3x12, no rest

8-WEEK HYPERTROPHY 82
 WORK SET #3
Clamshells: 3x8 each leg
Hanging Knee Tucks: 3x8
Barbell Side Bends: 3x6each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 83
Week THREE
DAY 5 ( H OM E )
LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK HYPERTROPHY 84
 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Single kettlebell clean to lateral lunge x 5 es

Single rack squat x 5 es

Drop lunges x 5 es

WORK SET #1
Double Kettlebell Front Squats: 6x6 @ 60%, (or use a Moderate/
Light band), 60sec rest 1xAMRAP @ 55%

WORK SET #2
Double KB RDL: 4x6, 3sec isometric
Hollow Hold Rocks: 4x12, no rest

WORK SET #3
KB Front Racked Step Ups: 3x6 each leg
Banded Pull Throughs: 3x12, no rest

8-WEEK HYPERTROPHY 85
 WORK SET #3
Clamshells: 3x8 each leg
Hanging Knee Tucks: 3x8
KB Side Bends: 3x6 each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 86
Week THREE
DAY 6
KETTLEBELL CARDIO
Full Body Joint Mobility A
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

WARM UP SET:
3 sets, rest 1 minute in between sets

Crab Reach to Thoracic Bridge x 60 seconds

Ape Reaches x 60 seconds
Spine Roll x 60 seconds

8-WEEK HYPERTROPHY 87
 WORK SET 1:
3 sets, rest 30 seconds in between sets

Double Kettlebell Clean x 30 seconds

Alternating Beast to Crab Underswitch Tap x 30 seconds

WORK SET 2:
4 sets, rest 90 seconds in between sets

Side Kick Throughs x 30 seconds

Push Up on Kettlebells x 30 seconds
OH Reach to Chest Opener x 30 seconds

WORK SET 3:
4 sets, rest 90 seconds in between sets

Plank Burpee to Knee Strike x 30 seconds

Inverted Row Hold x 30 seconds
Beast Toe Touches x 30 seconds

DECOMPRESSION
Perform 1 Round of Every Exercise Back to Back

Child’s Pose Arm Rotations x 1 minute

Alternating Arm Thread x 1 minute
Alternating Thoracic Bridge x 1 minute
Shinbox Switch to Twist x 1 minute

8-WEEK HYPERTROPHY 88
DAY 7
ACTIVE RECOVERY / LIGHT CARDIO

8-WEEK HYPERTROPHY 89
 8 WEEK
HYPERTROPHY
PROGRAM

WEEK 4
8-WEEK HYPERTROPHY 90
Week four
DAY 1 ( GYM )
UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK HYPERTROPHY 91
 CNS Prep Circuit
3 sets, minimal rest in between sets

EXERCISE REPS

Medicine Ball Rotational Slam x 10 reps (5 each side)

Chest Pass to Wall x 10 reps

DBL Kettlebell Push Up to

Double Clean and Single Arm (Each Side) x 3 reps
Dead Snatch

WORK SET #1
Barbell Bench: 6x6 @ 65%, 60sec rest 2xAMRAP @ 55%

WORK SET #2
DB Incline Bench Press: 1 set of each 12, 10, 8, 6
Diagonal Band Pull Apart: 4x6 each, 60 sec rest

WORK SET #3
Cable Wide Shooter Grip Lat Pull Down: 3x15
DB Chest Supported Reverse Fly: 3x10, no rest

8-WEEK HYPERTROPHY 92
 WORK SET #4
Cable Wide Shooter Grip Row: 3x15

Plate Forward Raise: 3x10, no rest

WORK SET #5
DB Upright Row: 4x25
Cable CJ Tricep Extensions: 4x25

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 93
Week four
DAY 1 ( H OM E )
UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK HYPERTROPHY 94
 CNS Prep Circuit
3 sets, minimal rest in between sets

EXERCISE REPS

Band Powerful Pulldown x 10 reps (5 each side)

Standing Chest Push Pass to Wall x 10 reps

DBL Kettlebell Push Up to

Double Clean and Single Arm (Each Side) x 5 reps
Dead Snatch

WORK SET #1
Kettlebell Bench: 6x6 @ 65% (or Light Banded), 60sec rest
2xAMRAP @ 55% (or no band)

WORK SET #2
KB Incline Bench Press: 1 set of each 12, 10, 8, 6
Diagonal Band Pull Apart: 4x6 each, 60 second rest

WORK SET #3
Banded Wide Shooter Grip Lat Pull Down: 3x15
Banded Bent Over Reverse Fly: 3x10, no rest

8-WEEK HYPERTROPHY 95
 WORK SET #4
Band Wide Shooter Grip Row: 3x15

Kettlebell Forward Raise: 3x10, no rest

WORK SET #5
KB Upright Row: 4x25
Banded CJ Tricep Extensions: 4x25

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 96
Week four
DAY 2 ( GYM )
LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK HYPERTROPHY 97
 CNS Prep Circuit
3 sets, minimal rest in between sets

EXERCISE REPS

Halo to Lateral Lunge x 3 reps each side

Squat x 5 reps on set 1

Double Kettlebell Deadlift to
Squat x 4 reps on set 2
Clean and Squat
Squat x 3 reps on set 3

Squat Hold Jump x10 reps

WORK SET #1
DB Bulgarian Split Squats: 5x4 each leg, 3sec isometric at bottom,
60sec rest

WORK SET #2
KB or DB Goblet Squats: 3x15-20, 50% of BW
Feet Elevated Hip Thrusts: 3x10, no rest

WORK SET #3
Banded Seated Hip Abductions: 3x15
Banded Spanish Squats: 3x15
Half-Kneeling Pallof Press: 3x8 each side, no rest

8-WEEK HYPERTROPHY 98
 WORK SET #4
Banded Seated Single Leg Leg Curls: 3x15 each leg
Banded Deadbug Hollow Hold: 3x20seconds
Supine Contralateral Toe Touch: 3x10each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 99
Week four
DAY 2 ( H OM E )
LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK HYPERTROPHY 100

 CNS Prep Circuit
3 sets, minimal rest in between sets

EXERCISE REPS

Halo to Lateral Lunge x 3 reps each side

Squat x 5 reps on set 1

Double Kettlebell Deadlift to
Squat x 4 reps on set 2
Clean and Squat
Squat x 3 reps on set 3

Squat Hold Jump x10 reps

WORK SET #1
KB Bulgarian Split Squats: 5x4 each leg, 3sec isometric at bottom,
60sec rest

WORK SET #2
KB or DB Goblet Squats: 3x15-20, 50% of BW
Feet Elevated Hip Thrusts: 3x10, no rest

WORK SET #3
Banded Seated Hip Abductions: 3x15
Banded Spanish Squats: 3x15
Half-Kneeling Pallof Press: 3x8 each side, no rest

8-WEEK HYPERTROPHY 101

 WORK SET #4
Banded Seated Single Leg Leg Curls: 3x15 each leg
Banded Deadbug Hollow Hold: 3x20seconds
Supine Contralateral Toe Touch: 3x10each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 102

Week four
DAY 3
KETTLEBELL CARDIO
Full Body Joint Mobility A
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

WARM UP SET:
3 sets, rest 30 seconds in between sets

Alternating Sit Throughs x 30 seconds

Alternating Swing x 30 seconds
Bicycles as Slow as Possible x 30 seconds

8-WEEK HYPERTROPHY 103

 WARM UP SET 1:
4 sets, rest 90 seconds in between sets

Double Kettlebell Push Up to Clean Squat and Press x 30 seconds

Alternating Front Kick Throughs x 30 seconds
Hanging Leg Raise x 30 seconds

WARM UP SET 2:
4 sets, rest 90 seconds in between sets

Double Kettlebell Deadlift to One Arm Snatch x 30 seconds

Bodyweight Get Ups x 30 seconds
Kettlebell Atomic Crunch x 30 seconds

WARM UP SET 3:
6 sets, rest 30 seconds in between sets

Loaded Beast to Single Clean and Squat x 30 seconds

DECOMPRESSION:
Perform 1 Round of Every Exercise Back to Back

Hamstring Stretch To Mountain Climber With Reach x 1 minute

Kneeling Spine Wave x 1 minute
Alternating Arm Thread x 1 minute
Spine Roll x 1 minute

8-WEEK HYPERTROPHY 104

Week four
DAY 4 ( GYM )
UPPER BODY
Upper Body Joint Mobility A
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK HYPERTROPHY 105

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Side Kick Throughs x 5 - each side

Double Kettlebell High Pull x 5 reps

Double Kettlebell Push Up to Row, x 5 reps set 1, x 4 reps set 2,

Clean and Push Press x 3 reps set 3

WORK SET #1
DB Bench Press: 5x4, w/ 4sec eccentric, heavy but leave 1-2 reps in
the tank, 60sec rest

WORK SET #2
DB Chest Fly: 3x12
Banded Single Arm Face Pulls: 3x10 each side

WORK SET #3
DB Bent Over Row (hand and knee supported): 3x12 each arm
Neutral Grip Pull Ups: 3x8-12, add assistance if needed
Steel Club 2-Arm Pull Over: 3x8 each arm, no rest

8-WEEK HYPERTROPHY 106

 WORK SET #4
Banded Seated Pull Down: 4x15
DB Hammer Curl: 4x15
DB Skull Crusher 4x25, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 107

Week four
DAY 4 ( H OM E )
UPPER BODY
Upper Body Joint Mobility A
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK HYPERTROPHY 108

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Side Kick Throughs x 5 - each side

Double Kettlebell High Pull x 5 reps

Double Kettlebell Push Up to Row, x 5 reps set 1, x 4 reps set 2,

Clean and Push Press x 3 reps set 3

WORK SET #1
KB Bench Press: 5x4, w/ 4sec eccentric, heavy (or use a Heavy/
Moderate Band) but leave 1-2 reps in the tank, 60sec rest

WORK SET #2
Cable or Banded Standing Pec Fly 3x12 reps
Banded Single Arm Face Pulls: 3x10 each side

WORK SET #3
KB Bent Over Row (hand and knee supported): 3x12 each arm
Neutral Grip Pull Ups:: 3x8-12, add assistance if needed
Steel Club 2-Arm Pull Over: 3x8 each arm, no rest

8-WEEK HYPERTROPHY 109

 WORK SET #4
Banded Seated Pull Down: 4x15
KB Hammer Curl: 4x15
KB Skull Crusher 4x25, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 110

Week four
DAY 5 ( GYM )
LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK HYPERTROPHY 111

 CNS Prep Circuit
3 sets, minimal rest in between sets

EXERCISE REPS

Squat to Plank Walk Out x 5 reps

Kettlebell Swing x 10 reps

x 5 reps set 1, x 4 reps set 2,
Double Kettlebell Clean to Squat
x 3 reps set 3

WORK SET #1
Barbell Back Squats: 6x6 @ 65%, 60sec rest 1xAMRAP @ 55%

WORK SET #2
Barbell RDL: 4x4, 3sec isometric
Hollow Hold Rocks: 4x15, no rest

WORK SET #3
KB Front Racked Step Ups: 3x6 each leg
Banded Pull Throughs: 3x15, no rest

8-WEEK HYPERTROPHY 112

 WORK SET #4
Clamshells: 3x8 each leg
Hanging Knee Tucks: 3x10
Barbell Side Bends: 3x8 each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 113

Week four
DAY 5 ( H OM E )
LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK HYPERTROPHY 114

 CNS Prep Circuit
3 sets, minimal rest in between sets

EXERCISE REPS

Squat to Plank Walk Out x 5 reps

Kettlebell Swing x 10 reps

x 5 reps set 1, x 4 reps set 2,
Double Kettlebell Clean to Squat
x 3 reps set 3

WORK SET #1
Double Kettlebell Front Squats: 6x6 @ 65%, (or use a Moderate/
Light band), 60sec rest 2xAMRAP @ 55%

WORK SET #2
Double KB RDL: 4x4, 3sec isometric
Hollow Hold Rocks: 4x15, no rest

WORK SET #3
KB Front Racked Step Ups: 3x6 each leg
Banded Pull Throughs: 3x15, no rest

8-WEEK HYPERTROPHY 115

 WORK SET #4
Clamshells: 3x8 each leg
Hanging Knee Tucks: 3x10
Barbell Side Bends: 3x8 each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK HYPERTROPHY 116

Week four
DAY 6
KETTLEBELL CARDIO
Full Body Joint Mobility A
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

WARM UP SET:
3 sets, rest 30 seconds in between sets

Alternating Front Steps x 30 seconds

Alternating Crab Reach x 30 seconds
Halo to Squat x 30 seconds

8-WEEK HYPERTROPHY 117

 WORK SET 1:
4 sets, rest 90 seconds in between sets

Ballistic Row x 30 seconds

Offset Alternating Push Ups x 30 seconds
Hangin Leg Raise x 30 seconds

WORK SET 2:
4 sets, rest 90 seconds in between sets

Double Kettlebell - Clean, Clean to Thruster and Push

Press x 30 seconds
Bodyweight Drop Lunges x 30 seconds
V Up to Bicycle x 30 seconds

WORK SET 3:
6 sets, rest 30 seconds in between sets

Side Kick Throughs x 30 seconds

DECOMPRESSION
Perform 1 Round of Every Exercise Back to Back

Child’s Pose Arm Rotations x 1 minute

Alternating Arm Thread x 1 minute
Alternating Thoracic Bridge x 1 minute
Shinbox Switch to Twist x 1 minute

8-WEEK HYPERTROPHY 118

DAY 7
ACTIVE RECOVERY / LIGHT CARDIO

8-WEEK HYPERTROPHY 119

 8 WEEK
HYPERTROPHY
PROGRAM

WEEK 5
8-WEEK HYPERTROPHY 120
Week fIVE
DAY 1 ( GYM )
UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x 20 reps

8-WEEK HYPERTROPHY 121

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Med Ball Chest Pass to Floor to Slam x 10 reps

Double Kettlebell Push Press x 5 reps

Double Kettlebell Hike Snatch x 5 reps

Plyo Push Ups x 5 to 10 reps

WORK SET #1
Barbell Bench: 6x6 @ 70-75%, 60sec rest 1xAMRAP @ 60%

WORK SET #2
DB Floor Press: 1 set of each 12, 10, 8, 6
Banded Chest Supported Pull Apart: 4x10, 60sec Rest

WORK SET #3
Cable Supinated Grip Lat Pull Down: 3x12
Barbell Snatch Grip Bent Over Row: 3x10, no rest

8-WEEK HYPERTROPHY 122

 WORK SET #4
Cable Supinated Grip Row: 3x12

Plate Steering Wheel: 3x6 each side, no rest

WORK SET #5
DB High Pull: 4x20
Banded CJ Tricep Extensions: 4x20

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x60 seconds

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK HYPERTROPHY 123

Week fIVE
DAY 1 ( H OM E )
UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x 20 reps

8-WEEK HYPERTROPHY 124

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Band Powerfull Pull Down x 10 reps

Explosive Band Push (Bent Over) x 10 reps

Double Kettlebell Push Press x 5 reps

Double Kettlebell Hike Snatch x 5 reps

Plyo Push Ups x 5 to 10 reps

WORK SET #1
Kettlebell Bench: 6x6 @ 70-75%, (or Moderate Band), 60sec rest
1xAMRAP @ 60%

WORK SET #2
KB Floor Press: 1 set of each 12, 10, 8, 6
Banded Chest Supported Pull Apart: 4x10, 60sec Rest

WORK SET #3
Banded Supinated Grip Lat Pull Down: 3x12
Double Kettlebell Wide Row: 3x10, no rest

8-WEEK HYPERTROPHY 125

 WORK SET #4
Band Supinated Grip Row: 3x12

Kettlebell Steering Wheel: 3x6 each side, no rest

WORK SET #5
KB High Pull: 4x20
Banded CJ Tricep Extensions: 4x20

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x60 seconds

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK HYPERTROPHY 126

Week fIVE
DAY 2 ( GYM )
LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forth x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK HYPERTROPHY 127

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Lateral Traveling Ape x 5 reps each direction

Loaded Beast to Squat Jump x 5 reps

Alternating Swing x 3 reps each side

WORK SET #1
DB Bulgarian Split Squats: 4x6 each leg, 60sec rest

WORK SET #2
KB or DB Heel Elevated Goblet Squats: 3x10-15, 50% of BW
Single Leg Hip Thrusts: 3x8 each, no rest

WORK SET #3
Supine Banded Hip Internal Rotations: 3x8 w/ 2sec isometric
Frog Box Jumps: 3x20
Banded Pallof Press w/ Rotation: 3x8 each side, no rest

8-WEEK HYPERTROPHY 128

 WORK SET #4
Banded ISO-Dynamic Seated Leg Curls: 3x15 each leg
Banded Deadbug: 3x6 each side
Supine Toe Touch: 3x12 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK HYPERTROPHY 129

Week fIVE
DAY 2 ( H OM E )
LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forth x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK HYPERTROPHY 130

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Lateral Traveling Ape x 5 reps each direction

Loaded Beast to Squat Jump x 5 reps

Alternating Swing x 3 reps each side

WORK SET #1
KB Bulgarian Split Squats: 4x6 each leg, 60sec rest

WORK SET #2
KB or DB Heel Elevated Goblet Squats: 3x10-15, 50% of BW
Single Leg Hip Thrusts: 3x8 each, no rest

WORK SET #3
Supine Banded Hip Internal Rotations: 3x8 w/ 2sec isometric
Frog Box Jumps: 3x20
Banded Pallof Press w/ Rotation: 3x8 each side, no rest

8-WEEK HYPERTROPHY 131

 WORK SET #4
Banded ISO-Dynamic Seated Leg Curls: 3x15 each leg
Banded Deadbug: 3x6 each side
Supine Toe Touch: 3x12 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK HYPERTROPHY 132

Week fIVE
DAY 3
KETTLEBELL CARDIO
Full Body Joint Mobility B
EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

WARM UP SET:
3 sets, rest 30 seconds in between sets

Alternating Shoulder Drop x 60 seconds

Crab to Table Top x 60 seconds
Scapula Pull Ups x 1 minute

8-WEEK HYPERTROPHY 133

 WARM UP SET 1:
3 Sets, rest 30 seconds in between sets

L-Sit to Table Top x 60 seconds

Beast Reach to Push Up x 60 seconds
Shinbox Switch to Twist x 60 seconds

WARM UP SET 2:
4 sets, rest 90 seconds in between sets

Kettlebell Swing x 30 seconds

Hanging Leg Raise x 30 seconds
Beast Wave x 60 seconds

WARM UP SET 3:
4 sets, rest 90 seconds in between sets
Knee Strikes x 30 seconds
Hip Halo to Reverse Lunge x 30 seconds
Alternating V Ups x 30 seconds

DECOMPRESSION:
Perform 1 Round of Every Exercise Back to Back

Hamstring Stretch To Mountain Climber With Reach x 1 minute

Kneeling Spine Wave x 1 minute
Alternating Arm Thread x 1 minute
Spine Roll x 1 minute

8-WEEK HYPERTROPHY 134

Week fIVE
DAY 4 ( GYM )
UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x 20 reps

8-WEEK HYPERTROPHY 135

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Alternating Front Step x 5 reps each side

Double Kettlebell Row to Clean x 3 reps

Plyo Push Ups x 3 to 5 reps

WORK SET #1
DB Bench Press: 4x6, w/ 3 sec isometric, heavy but leave 1-2 reps in
the tank, 60sec rest

WORK SET #2
Cable or Banded Standing Pec Fly: 3x8
Banded Snow Angels: 3x8, no rest

WORK SET #3
DBL DB or KB Hinged Over Row: 3x12
Chin Ups Ups (supinated grip): 3x8-12, add assistance if needed
Steel Club Single Arm 360’s: 3x6 each arm, no rest

8-WEEK HYPERTROPHY 136

 WORK SET #4
Barbell or Suspension Ring Inverted Row: 4x8
DB ISO-Dynamic Curl: 4x8 each
DB Supinated Grip Skull Crusher: 4x20, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x60 seconds

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK HYPERTROPHY 137

Week fIVE
DAY 4 ( H OM E )
UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x 20 reps

8-WEEK HYPERTROPHY 138

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Alternating Front Step x 5 reps each side

Double Kettlebell Row to Clean x 3 reps

Plyo Push Ups x 3 to 5 reps

WORK SET #1
KB Bench Press: 4x6, w/ 3sec eccentric, heavy but leave 1-2 reps in
the tank, (or use a Heavy/Moderate band) 60sec rest

WORK SET #2
Banded Standing Pec Fly: 3x8
Banded Snow Angels: 3x8, no rest

WORK SET #3
KB Hinged Row: 3x12
Chin Ups Ups (supinated grip): 3x8-12, add assistance if needed
Steel Club Single Arm 360’s: 3x6 each way, no rest

8-WEEK HYPERTROPHY 139

 WORK SET #4
Suspension Ring Inverted Row: 4x8
Banded ISO-Dynamic Curl: 4x8 each
Banded Supinated Grip Skull Crusher: 4x20, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x60 seconds

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK HYPERTROPHY 140

Week fIVE
DAY 5 ( GYM )
LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forth x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK HYPERTROPHY 141

 CNS Prep Circuit
3 sets, minimal rest in between sets

EXERCISE REPS

Chest Loaded Hinge and Squat x 10 reps

Low Skater Jump x 5 each side

Single Kettlebell Clean to

Lateral Lunge then Reverse x 3 reps each side
Lunge, Alternating

WORK SET #1
Barbell Back Squats: 6x6 @ 70-75%, 60sec rest 1xAMRAP @ 60%

WORK SET #2
DB or KB Single Leg RDL: 4x6 each side
GHD or 45-Degree Machine Hollow Hold: 4x15sec, no rest

WORK SET #3
KB Front Racked Single Leg Squats to Box: 3x6 each leg
KB Swings: 3x10, no rest

8-WEEK HYPERTROPHY 142

 WORK SET #4
Side Plank w/ Top Leg Supported: 3x15sec each side
Accordian Sit Ups: 3x12
Russian Twists: 3x6each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK HYPERTROPHY 143

Week fIVE
DAY 5 ( H OM E )
LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forth x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK HYPERTROPHY 144

 CNS Prep Circuit
3 sets, minimal rest in between sets

EXERCISE REPS

Chest Loaded Hinge and Squat x 10 reps

Low Skater Jump x 5 each side

Single Kettlebell Clean to

Lateral Lunge then Reverse x 3 reps each side
Lunge, Alternating

WORK SET #1
Double Kettlebell Front Squats: 6x6 @ 70-75%, (or use a Heavy/
Moderate band), 60sec rest 1xAMRAP @ 60%

WORK SET #2
KB Single Leg RDL: 4x6 each side
Hollow Hold: 4x15sec, no rest

WORK SET #3
KB Front Racked Single Leg Squats to Box: 3x6 each leg
KB Swings: 3x10, no rest

8-WEEK HYPERTROPHY 145

 WORK SET #4
Side Plank w/ Top Leg Supported: 3x15sec each side
Accordian Sit Ups: 3x12
Russian Twists: 3x6each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK HYPERTROPHY 146

Week fIVE
DAY 6
KETTLEBELL CARDIO
Full Body Joint Mobility B
EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Warm Up Set
3 sets, rest 1 minute in between sets

Crab Reach to Thoracic Bridge x 60 seconds

Ape Reaches x 60 seconds
Spine Roll x 60 seconds

8-WEEK HYPERTROPHY 147

 WORK SET #1
3 sets, rest 30 seconds in between sets

Double Kettlebell Clean x 30 seconds

Alternating Beast to Crab Underswitch Tap x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets

Side Kick Throughs x 30 seconds

Push Up on Kettlebells x 30 seconds
OH Reach to Chest Opener x 30 seconds

WORK SET #3
4 sets, rest 90 seconds in between sets
Plank Burpee to Knee Strike x 30 seconds
Inverted Row Hold x 30 seconds
Beast Toe Touches x 30 seconds

Decompression
Perform 1 Round of Every Exercise Back to Back

Child’s Pose Arm Rotations x 1 minute

Alternating Arm Thread x 1 minute
Alternating Thoracic Bridge x 1 minute
Shinbox Switch to Twist x 1 minute

8-WEEK HYPERTROPHY 148

DAY 7
ACTIVE RECOVERY / LIGHT CARDIO

8-WEEK HYPERTROPHY 149

 8 WEEK
HYPERTROPHY
PROGRAM

WEEK 6
8-WEEK HYPERTROPHY 150
Week six
DAY 1 ( GYM )
UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x 20 reps

8-WEEK HYPERTROPHY 151

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Ball Slam x 10 reps

Chest Pass to Ground x 10 reps

Double Kettlebell Push Up to Hike

Snatch and Push Press x 5 reps

WORK SET #1
Barbell Bench: 8x8 @ 55%, 60sec rest

WORK SET #2
DB Floor Press: 1 set of each 15, 12, 10
Banded Chest Supported Pull Apart: 3x12, 60sec Rest

WORK SET #3
Cable Supinated Grip Lat Pull Down: 3x15
Barbell Snatch Grip Bent Over Row: 3x12, no rest

8-WEEK HYPERTROPHY 152

 WORK SET #4
Cable Supinated Grip Row: 3x15

Plate Steering Wheel: 3x6 each side, no rest

WORK SET #5
DB High Pull: 3x25
Banded CJ Tricep Extensions: 3x30

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x60 seconds

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK HYPERTROPHY 153

Week six
DAY 1 ( H OM E )
UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x 20 reps

8-WEEK HYPERTROPHY 154

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Explosive Band Row x 10 reps

Explosive Band Push (Bent Over) x 10 reps

Double Kettlebell Push Up to Hike

x 5 reps
Snatch and Push Press

WORK SET #1
Kettlebell Bench: 8x8 @ 55%, 60sec rest

WORK SET #2
KB Floor Press: 1 set of each 15, 12, 10
Banded Chest Supported Pull Apart: 3x12, 60sec Rest

WORK SET #3
Band Supinated Grip Lat Pull Down: 3x15
Double Kettlebell Wide Row: 3x12, no rest

8-WEEK HYPERTROPHY 155

 WORK SET #4
Band Supinated Grip Row: 3x15

Kettlebell Steering Wheel: 3x6 each side, no rest

WORK SET #5
KB High Pull: 3x25
Banded CJ Tricep Extensions: 3x30

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x60 seconds

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK HYPERTROPHY 156

Week six
DAY 2 ( GYM )
LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forth x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK HYPERTROPHY 157

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Side Kick Throughs x 5 each side

Double Kettlebell Deadlift to

x 3 reps each side
Clean and Reverse lunge

KB Loaded beast to
x 5 reps
Explosive Deadlift

WORK SET #1
DB Bulgarian Split Squats: 5x4 each leg, 60sec rest

WORK SET #2
KB or DB Heel Elevated Goblet Squats: 3x10-15, 50% of BW
Single Leg Hip Thrusts: 3x10 each, no rest

WORK SET #3
Supine Banded Hip Internal Rotations: 3x8 w/ 2sec isometric
Frog Box Jumps: 3x25
Banded Pallof Press w/ Rotation: 3x10 each side, no rest

8-WEEK HYPERTROPHY 158

 WORK SET #4
Banded ISO-Dynamic Seated Leg Curls: 3x20 each leg
Banded Deadbug: 3x8each side
Supine Toe Touch: 3x15 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK HYPERTROPHY 159

Week six
DAY 2 ( H OM E )
LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forth x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK HYPERTROPHY 160

 CNS Prep Circuit
3 sets, minimal rest in between sets

EXERCISE REPS

Side Kick Throughs x 5 each side

Double Kettlebell Deadlift to

x 3 reps each side
Clean and Reverse lunge

KB Loaded beast to
x 5 reps
Explosive Deadlift

WORK SET #1
KB Bulgarian Split Squats: 5x4 each leg, 60sec rest

WORK SET #2
KB Heel Elevated Goblet Squats: 3x10-15, 50% of BW
Single Leg Hip Thrusts: 3x10 each, no rest

WORK SET #3
Supine Banded Hip Internal Rotations: 3x8 w/ 2sec isometric
Frog Box Jumps: 3x25
Banded Pallof Press w/ Rotation: 3x10 each side, no rest

8-WEEK HYPERTROPHY 161

 WORK SET #4
Banded ISO-Dynamic Seated Leg Curls: 3x20 each leg
Banded Deadbug: 3x8each side
Supine Toe Touch: 3x15 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK HYPERTROPHY 162

Week six
DAY 3
KETTLEBELL CARDIO

Full Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets

Alternating Sit Throughs x 30 seconds

Alternating Swing x 30 seconds
Bicycles as Slow as Possible x 30 seconds

8-WEEK HYPERTROPHY 163

 WORK SET #1
4 sets, rest 90 seconds in between sets

Double Kettlebell Push Up to Clean Squat and Press x 30 seconds

Alternating Front Kick Throughs x 30 seconds
Hanging Leg Raise x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets

Double Kettlebell Deadlift to One Arm Snatch x 30 seconds

Bodyweight Get Ups x 30 seconds
Kettlebell Atomic Crunch x 30 seconds

WORK SET #3
6 sets, rest 30 seconds in between sets
Loaded Beast to Single Clean and Squat x 30 seconds

DECOMPRESSION:
Perform 1 Round of Every Exercise Back to Back

Hamstring Stretch To Mountain Climber With Reach x 1 minute

Kneeling Spine Wave x 1 minute
Alternating Arm Thread x 1 minute
Spine Roll x 1 minute

8-WEEK HYPERTROPHY 164

Week six
DAY 4 ( GYM )
UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x 20 reps

8-WEEK HYPERTROPHY 165

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Kettlebell Floor Press to Quarter Get Up x 5 reps each side

Double Kettlebell Clean x 5 reps

Seal Jacks x 10 to 15 reps

WORK SET #1
DB Bench Press: 5x4, w/ 3sec isometric, heavy but leave 1-2 reps in
the tank, 60sec rest

WORK SET #2
Cable or Banded Standing Pec Fly: 3x10
Banded Snow Angels: 3x8, no rest

WORK SET #3
DBL DB or KB Hinged Over Row: 3x15
Chin Ups Ups (supinated grip): 3x8-12, add assistance if needed
Steel Club Single Arm 360’s: 3x8 each arm, no rest

8-WEEK HYPERTROPHY 166

 WORK SET #4
Barbell or Suspension Ring Inverted Row: 4x8
DB ISO-Dynamic Curl: 4x10 each
DB Supinated Grip Skull Crusher: 4x25, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x60 seconds

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK HYPERTROPHY 167

Week six
DAY 4 ( H OM E )
UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x 20 reps

8-WEEK HYPERTROPHY 168

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Kettlebell Floor Press to Quarter Get Up x 5 reps each side

Double Kettlebell Clean x 5 reps

Seal Jacks x 10 to 15 reps

WORK SET #1
KB Bench Press: 5x4, w/ 3sec isometric, heavy (or use a Heavy/
Moderate band) but leave 1-2 reps in the tank, 60sec rest

WORK SET #2
Banded Standing Pec Fly: 3x10
Banded Snow Angels: 3x8, no rest

WORK SET #3
KB Hinged Over Row: 3x15
Chin Ups Ups (supinated grip): 3x8-12, add assistance if needed
Steel Club Single Arm 360’s: 3x8 each arm, no rest

8-WEEK HYPERTROPHY 169

 WORK SET #4
Suspension Ring Inverted Row: 4x8
Banded ISO-Dynamic Curl: 4x10 each
Banded Supinated Grip Skull Crusher: 4x25, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x60 seconds

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK HYPERTROPHY 170

Week six
DAY 5 ( GYM )
LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forth x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK HYPERTROPHY 171

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Alternating Front Step x 5 each side

Alternating Squat x 10 reps (5 each side)

Kettlebell Swing x 15 reps

WORK SET #1
Barbell Back Squats: 8x8 @ 55%, 60sec rest

WORK SET #2
DB or KB Single Leg RDL: 4x6 each side
GHD or 45-Degree Machine Hollow Hold: 4x20 sec, no rest

WORK SET #3
KB Front Racked Single Leg Squats to Box: 3x8 each leg
KB Swings: 3x12, no rest

8-WEEK HYPERTROPHY 172

 WORK SET #4
Side Plank w/ Top Leg Supported: 3x20 sec each side
Accordian Sit Ups: 3x15
Russian Twists: 3x8 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK HYPERTROPHY 173

Week six
DAY 5 ( H OM E )
LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forth x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK HYPERTROPHY 174

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Alternating Front Step x 5 each side

Alternating Squat x 10 reps (5 each side)

Kettlebell Swing x 15 reps

WORK SET #1
Double Kettlebell Front Squats: 8x8 @ 55%, 60sec rest

WORK SET #2
KB Single Leg RDL: 4x6 each side
GHD or 45-Degree Machine Hollow Hold: 4x20 sec, no rest

WORK SET #3
KB Front Racked Single Leg Squats to Box: 3x8 each leg
KB Swings: 3x12, no rest

8-WEEK HYPERTROPHY 175

 WORK SET #4
Side Plank w/ Top Leg Supported: 3x20 sec each side
Accordian Sit Ups: 3x15
Russian Twists: 3x8 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK HYPERTROPHY 176

Week six
DAY 6
KETTLEBELL CARDIO
Full Body Joint Mobility B
EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets

Alternating Front Steps x 30 seconds

Alternating Crab Reach x 30 seconds
Halo to Squat x 30 seconds

8-WEEK HYPERTROPHY 177

 WORK SET #1
4 sets, rest 90 seconds in between sets

Ballistic Row x 30 seconds

Offset Alternating Push Ups x 30 seconds
Hangin Leg Raise x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets

Double Kettlebell - Clean, Clean to Thruster and Push

Press x 30 seconds
Bodyweight Drop Lunges x 30 seconds
V Up to Bicycle x 30 seconds

WORK SET #3
6 sets, rest 30 seconds in between sets
Side Kick Throughs x 30 seconds

Decompression
Perform 1 Round of Every Exercise Back to Back

Child’s Pose Arm Rotations x 1 minute

Alternating Arm Thread x 1 minute
Alternating Thoracic Bridge x 1 minute
Shinbox Switch to Twist x 1 minute

8-WEEK HYPERTROPHY 178

DAY 7
ACTIVE RECOVERY / LIGHT CARDIO

8-WEEK HYPERTROPHY 179

 8 WEEK
HYPERTROPHY
PROGRAM

WEEK 7
8-WEEK HYPERTROPHY 180
Week sEvEn
DAY 1 ( GYM )
UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x 20 reps

8-WEEK HYPERTROPHY 181

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Med Ball Chest Pass to Floor to Slam x 10 reps

Double Kettlebell Push Press x 5 reps

Double Kettlebell Hike Snatch x 5 reps

Plyo Push Ups x 5 to 10 reps

WORK SET #1
Barbell Bench: 8x8 @ 55-60%, 60-90sec rest

WORK SET #2
DB Military Press: 1 set of each 12, 10, 8
Standing Double Banded Pull Apart: 3x10, 60sec Rest

WORK SET #3
Cable Single Arm Lat Pull Down: 3x12 each side
Barbell Supinated Grip Bent Over Row: 3x10, no rest

8-WEEK HYPERTROPHY 182

 WORK SET #4
Cable Single Arm Row: 3x12 each side

Steel Club Single Arm Frontal Press: 3x6 each side, no rest

WORK SET #5
DB Shrug: 4x12
Cable Single Arm Supinated Grip Tricep Extensions: 4x15 each arm

8-WEEK HYPERTROPHY 183

Week sEvEn
DAY 1 ( H OM E )
UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x 20 reps

8-WEEK HYPERTROPHY 184

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Med Ball Chest Pass to Floor to Slam x 10 reps

Double Kettlebell Push Press x 5 reps

Double Kettlebell Hike Snatch x 5 reps

Plyo Push Ups x 5 to 10 reps

WORK SET #1
Kettlebell Bench: 8x8 @ 55-60% (or Light Band), 60-90sec rest

WORK SET #2
KB Military Press: 1 set of each 12, 10, 8
Standing Double Banded Pull Apart: 3x10, 60sec Rest

WORK SET #3
Band Single Arm Lat Pull Down: 3x12 each side
Double Kettlebell Supinated Grip Bent Over Row: 3x10, no rest

8-WEEK HYPERTROPHY 185

 WORK SET #4
Band Single Arm Row: 3x12 each side

Steel Club Single Arm Frontal Press: 3x6 each side, no rest

WORK SET #5
KB Shrug: 4x12
Band Single Arm Supinated Grip Tricep Extensions: 4x15 each arm

8-WEEK HYPERTROPHY 186

Week sEvEn
DAY 2 ( GYM )
LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forth x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK HYPERTROPHY 187

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Lateral Traveling Ape x 5 reps each direction

Loaded Beast to Squat Jump x 5 reps

Alternating Swing x 3 reps each side

WORK SET #1
DB Bulgarian 3/4 Rep Split Squats: 4x12 each leg, 60sec rest

WORK SET #2
DB Heel Elevated RDL: 3x8
Single Leg Elevated Hip Thrusts: 3x8 each, no rest

WORK SET #3
Frog Hip Thrusts: 3x10
Eccentric Only Step Downs: 3x6, 4 sec eccentric
Banded Lateral Rotations (staggered stance): 3x8each side, no rest

8-WEEK HYPERTROPHY 188

 WORK SET #4
Banded Standing Single Leg Leg Curls (hip at ~90 degrees):
3x20 each leg
Sit Ups w/ MB Exchange to Shins: 3x12

Sprinter Sit Ups: 3x8 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK HYPERTROPHY 189

Week sEvEn
DAY 2 ( H OM E )
LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forth x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK HYPERTROPHY 190

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Lateral Traveling Ape x 5 reps each direction

Loaded Beast to Squat Jump x 5 reps

Alternating Swing x 3 reps each side

WORK SET #1
KB Bulgarian 3/4 Rep Split Squats: 4x12 each leg, 60sec rest

WORK SET #2
KB Heel Elevated RDL: 3x8
Single Leg Elevated Hip Thrusts: 3x8 each, no rest

WORK SET #3
Frog Hip Thrusts: 3x10
Eccentric Only Step Downs: 3x6, 4 sec eccentric
Banded Lateral Rotations (staggered stance): 3x8each side, no rest

8-WEEK HYPERTROPHY 191

 WORK SET #4
Banded Standing Single Leg Leg Curls (hip at ~90 degrees):
3x20 each leg
Sit Ups w/ MB Exchange to Shins: 3x12

Sprinter Sit Ups: 3x8 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK HYPERTROPHY 192

Week sEvEn
DAY 3
KETTLEBELL CARDIO

Full Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets

Alternating Shoulder Drop x 60 seconds

Crab to Table Top x 60 seconds
Scapula Pull Ups x 1 minute

8-WEEK HYPERTROPHY 193

 WORK SET #1
3 Sets, rest 30 seconds in between sets

L-Sit to Table Top x 60 seconds

Beast Reach to Push Up x 60 seconds
Shinbox Switch to Twist x 60 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets

Kettlebell Swing x 30 seconds

Hanging Leg Raise x 30 seconds
Beast Wave x 60 seconds

WORK SET #3
4 sets, rest 90 seconds in between sets
Knee Strikes x 30 seconds
Hip Halo to Reverse Lunge x 30 seconds
Alternating V Ups x 30 seconds

Decompression
Perform 1 Round of Every Exercise Back to Back

Hamstring Stretch To Mountain Climber With Reach x 1 minute

Kneeling Spine Wave x 1 minute
Alternating Arm Thread x 1 minute
Spine Roll x 1 minute

8-WEEK HYPERTROPHY 194

Week sEvEn
DAY 4 ( GYM )
UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x 20 reps

8-WEEK HYPERTROPHY 195

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Alternating Front Step x 5 reps each side

Double Kettlebell Row to Clean x 3 reps

Plyo Push Ups x 3 to 5 reps

WORK SET #1
DB Bench Press: 4x6, w/ 3sec isometric, heavy but leave 1-2 reps in
the tank, 60sec rest

WORK SET #2
MB Squeeze Push Ups: 3xMax Reps
Banded Y Press: 3x8, 60sec rest

WORK SET #3
DB Single Arm Bent Over Row: 3x10
Wide Grip Pull Ups: 3x8-12, add assistance if needed
Steel Mace 360’s: 3x6 each arm, no rest

8-WEEK HYPERTROPHY 196

 WORK SET #4
Barbell Supinated Inverted Row: 4x8
Barbell Curl: 4x20
DB Tate Press: 4x15, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x60 seconds

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK HYPERTROPHY 197

Week sEvEn
DAY 4 ( H OM E )
UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x 20 reps

8-WEEK HYPERTROPHY 198

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Alternating Front Step x 5 reps each side

Double Kettlebell Row to Clean x 3 reps

Plyo Push Ups x 3 to 5 reps

WORK SET #1
KB Incline Bench Press: 4x6, w/ 3sec isometric, heavy but leave
1-2 reps in the tank, (or use a Heavy/Moderate band), 60sec rest

WORK SET #2
KB Close Grip Push Ups: 3xMax Reps
Banded Y Press: 3x8, 60sec rest

WORK SET #3
KB Single Arm Bent Over Row: 3x10
Wide Grip Pull Ups: 3x8-12, add assistance if needed
Steel Mace 360’s: 3x6 each arm, no rest

8-WEEK HYPERTROPHY 199

 WORK SET #4
Suspension Ring Supinated Inverted Row: 4x8
Standing Banded Curl:4x20
Banded Tate Press: 4x15, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x60 seconds

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK HYPERTROPHY 200

Week sEvEn
DAY 5 ( GYM )
LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forth x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK HYPERTROPHY 201

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Chest Loaded Hinge and Squat x 10 reps

Low Skater Jump x 5 each side

Single Kettlebell Clean to

Lateral Lunge then Reverse x 3 reps each side
Lunge, Alternating

WORK SET #1
Barbell Back Squats: 8x8 @ 55-60%, 60-90sec rest

WORK SET #2
KB or DB Single Leg Contralateral RDL: 4x4 each side
GHD Sit Ups: 4x10, no rest

WORK SET #3
KB Front Racked Skater Squats: 3x4 each leg
DBL KB Swing: 3x10, no rest

8-WEEK HYPERTROPHY 202

 WORK SET #4
Banded Standing Hip Adduction: 3x15sec each side
Hanging Straight Leg Raise: 3x8
Side Plank w/ Thoracic Rotation: 3x8 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK HYPERTROPHY 203

Week sEvEn
DAY 5 ( H OM E )
LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forth x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK HYPERTROPHY 204

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Chest Loaded Hinge and Squat x 10 reps

Low Skater Jump x 5 each side

Single Kettlebell Clean to

Lateral Lunge then Reverse x 3 reps each side
Lunge, Alternating

WORK SET #1
Double Kettlebell Front Squats: 8x8 @ 55-60% (or add a light
band), 60-90sec rest

WORK SET #2
KB Single Leg Contralateral RDL: 4x4 each side
Bodyweight Sit Ups: 4x10, no rest

WORK SET #3
KB Front Racked Skater Squats: 3x4 each leg
DBL KB Swing: 3x10, no rest

8-WEEK HYPERTROPHY 205

 WORK SET #4
Banded Standing Hip Adduction: 3x15sec each side
Hanging Straight Leg Raise: 3x8
Side Plank w/ Thoracic Rotation: 3x8 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK HYPERTROPHY 206

Week six
DAY 6
KETTLEBELL CARDIO
Full Body Joint Mobility B
EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets

Crab Reach to Thoracic Bridge x 60 seconds

Ape Reaches x 60 seconds
Spine Roll x 60 seconds

8-WEEK HYPERTROPHY 207

 WORK SET #1
3 sets, rest 30 seconds in between sets

Double Kettlebell Clean x 30 seconds

Alternating Beast to Crab Underswitch Tap x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets

Side Kick Throughs x 30 seconds

Push Up on Kettlebells x 30 seconds
OH Reach to Chest Opener x 30 seconds

WORK SET #3
4 sets, rest 90 seconds in between sets
Plank Burpee to Knee Strike x 30 seconds
Inverted Row Hold x 30 seconds
Beast Toe Touches x 30 seconds

Decompression
Perform 1 Round of Every Exercise Back to Back

Child’s Pose Arm Rotations x 1 minute

Alternating Arm Thread x 1 minute
Alternating Thoracic Bridge x 1 minute
Shinbox Switch to Twist x 1 minute

8-WEEK HYPERTROPHY 208

DAY 7
ACTIVE RECOVERY / LIGHT CARDIO

8-WEEK HYPERTROPHY 209

 8 WEEK
HYPERTROPHY
PROGRAM

WEEK 8
8-WEEK HYPERTROPHY 210
WeeK Eight
DAY 1 ( GYM )
UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x 20 reps

8-WEEK HYPERTROPHY 211

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Ball Slam x 10 reps

Chest Pass to Ground x 10 reps

Double Kettlebell Push Up to Hike

Snatch and Push Press x 5 reps

WORK SET #1
Barbell Bench: 8x8 @ 55-65%, 60sec rest

WORK SET #2
DB Military Press: 1 set of each 12, 10, 8
Standing Double Banded Pull Apart: 3x12, 60sec Rest

WORK SET #3
Cable Single Arm Lat Pull Down: 3x15 each side
Barbell Supinated Grip Bent Over Row: 3x12, no rest

8-WEEK HYPERTROPHY 212

 WORK SET #4
Cable Single Arm Row: 3x15 each side

Steel Club Single Arm Frontal Press: 3x8 each side, no rest

WORK SET #5
DB Shrug: 4x15
Cable Single Arm Supinated Grip Tricep Extensions: 4x15 each arm

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x60 seconds

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK HYPERTROPHY 213

WeeK Eight
DAY 1 ( H OM E )
UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x 20 reps

8-WEEK HYPERTROPHY 214

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Explosive Band Row x 10 reps

Explosive Band Push (Bent Over) x 10 reps

Double Kettlebell Push Up to Hike

Snatch and Push Press x 5 reps

WORK SET #1
Kettlebell Bench: 8x8 @ 55-65% (or Light Band), 60sec rest

WORK SET #2
KB Military Press: 1 set of each 12, 10, 8
Standing Double Banded Pull Apart: 3x12, 60sec Rest

WORK SET #3
Band Single Arm Lat Pull Down: 3x15 each side
Kettlebell Supinated Grip Bent Over Row: 3x12, no rest

8-WEEK HYPERTROPHY 215

 WORK SET #4
Band Single Arm Row: 3x15 each side

Steel Club Single Arm Frontal Press: 3x8 each side, no rest

WORK SET #5
KB Shrug: 4x15
Band Single Arm Supinated Grip Tricep Extensions: 4x15 each arm

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x60 seconds

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK HYPERTROPHY 216

WeeK Eight
DAY 2 ( GYM )
LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forth x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK HYPERTROPHY 217

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Side Kick Throughs x 5 each side

Double Kettlebell Deadlift to

x 3 reps each side
Clean and Reverse lunge

KB Loaded beast to Explosive Deadlift x 5 reps

WORK SET #1
DB Bulgarian 3/4 Rep Split Squats: 4x15 each leg, 60sec rest

WORK SET #2
DB Heel Elevated RDL: 3x10
Single Leg Elevated Hip Thrusts: 3x10 each, no rest

WORK SET #3
Frog Hip Thrusts: 3x12
Eccentric Only Step Downs: 3x6, 4 sec eccentric
Banded Lateral Rotations (staggered stance): 3x10each side, no rest

8-WEEK HYPERTROPHY 218

 WORK SET #4
Banded Standing Single Leg Leg Curls (hip at ~90 degrees):
3x20 each leg
Sit Ups w/ MB Exchange to Shins: 3x15

Sprinter Sit Ups: 3x10 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK HYPERTROPHY 219

WeeK Eight
DAY 2 ( H OM E )
LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forth x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK HYPERTROPHY 220

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Side Kick Throughs x 5 each side

Double Kettlebell Deadlift to

x 3 reps each side
Clean and Reverse lunge

KB Loaded beast to Explosive Deadlift x 5 reps

WORK SET #1
KB Bulgarian 3/4 Rep Split Squats: 4x15 each leg, 60sec rest

WORK SET #2
KB Heel Elevated RDL: 3x10
Single Leg Elevated Hip Thrusts: 3x10 each, no rest

WORK SET #3
Frog Hip Thrusts: 3x12
Eccentric Only Step Downs: 3x6, 4 sec eccentric
Banded Lateral Rotations (staggered stance): 3x10 each side, no rest

8-WEEK HYPERTROPHY 221

 WORK SET #4
Banded Standing Single Leg Leg Curls (hip at ~90 degrees):
3x20 each leg
Sit Ups w/ MB Exchange to Shins: 3x15

Sprinter Sit Ups: 3x10 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK HYPERTROPHY 222

WeeK Eight
DAY 3
KETTLEBELL CARDIO

Full Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets

Alternating Sit Throughs x 30 seconds

Alternating Swing x 30 seconds
Bicycles as Slow as Possible x 1 minute

8-WEEK HYPERTROPHY 223

 WORK SET #1
4 sets, rest 90 seconds in between sets

Double Kettlebell Push Up to Clean Squat and Press x 30 seconds

Alternating Front Kick Throughs x 30 seconds
Hanging Leg Raise x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets

Double Kettlebell Deadlift to One Arm Snatch x 30 seconds

Bodyweight Get Ups x 30 seconds
Kettlebell Atomic Crunch x 30 seconds

WORK SET #3
6 sets, rest 30 seconds in between sets
Loaded Beast to Single Clean and Squat x 30 seconds

DECOMPRESSION:
Perform 1 Round of Every Exercise Back to Back

Hamstring Stretch To Mountain Climber With Reach x 1 minute

Kneeling Spine Wave x 1 minute
Alternating Arm Thread x 1 minute
Spine Roll x 1 minute

8-WEEK HYPERTROPHY 224

WeeK Eight
DAY 4 ( GYM )
UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x 20 reps

8-WEEK HYPERTROPHY 225

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Kettlebell Floor Press to Quarter Get Up x 5 reps each side

Double Kettlebell Clean x 3 reps

Seal Jacks x 10 to 15 reps

WORK SET #1
DB Bench Press: 5x4, w/ 3sec isometric, heavy but leave 1-2 reps in
the tank, 60sec rest

WORK SET #2
MB Squeeze Push Ups: 3xMax Reps
Banded Y Press: 3x8, 60sec rest

WORK SET #3
DB Single Arm Bent Over Row: 3x12
Wide Grip Pull Ups: 3x8-12, add assistance if needed
Steel Mace 360’s: 3x8 each way, no rest

8-WEEK HYPERTROPHY 226

 WORK SET #4
Barbell Supinated Inverted Row: 4x8
Barbell Curl: 4x25
DB Tate Press: 4x20, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x60 seconds

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK HYPERTROPHY 227

WeeK Eight
DAY 4 ( H OM E )
UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x 20 reps

8-WEEK HYPERTROPHY 228

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Kettlebell Floor Press to Quarter Get Up x 5 reps each side

Double Kettlebell Clean x 5 reps

Seal Jacks x 10 to 15 reps

WORK SET #1
KB Incline Bench Press: 5x4, w/ 3sec isometric, heavy (or use a
Heavy/Moderate Band) but leave 1-2 reps in the tank, 60sec rest

WORK SET #2
KB Close Grip Push Ups: 3xMax Reps
Banded Y Press: 3x8, 60sec rest

WORK SET #3
KB SIngle Arm Bent Over Row: 3x12
Wide Grip Pull Ups: 3x8-12, add assistance if needed
Steel Mace 360’s: 3x8 each way, no rest

8-WEEK HYPERTROPHY 229

 WORK SET #4
Suspension Ring Supinated Inverted Row: 4x8
Banded Curl: 4x25
Banded Tate Press: 4x20, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x60 seconds

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK HYPERTROPHY 230

WeeK Eight
DAY 5 ( GYM )
LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forth x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK HYPERTROPHY 231

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Alternating Front Step x 5 each side

Alternating Squat x 10 reps (5 each side)

Kettlebell Swing x 15 reps

WORK SET #1
Barbell Back Squats: 8x8 @ 55-65%, 60-90sec rest

WORK SET #2
KB or DB Single Leg Contralateral RDL: 4x6 each side
GHD Sit Ups: 4x12, no rest

WORK SET #3
KB Front Racked Skater Squats: 3x6 each leg
DBL KB Swing: 3x12, no rest

8-WEEK HYPERTROPHY 232

 WORK SET #4
Banded Standing Hip Adduction: 3x20sec each side
Hanging Straight Leg Raise: 3x10
Side Plank w/ Thoracic Rotation: 3x10 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK HYPERTROPHY 233

WeeK Eight
DAY 5 ( H OM E )
LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forth x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK HYPERTROPHY 234

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Alternating Front Step x 5 each side

Alternating Squat x 10 reps (5 each side)

Kettlebell Swing x 15 reps

WORK SET #1
Double Kettlebell Front Squats: 8x8 @ 55-65% (or add a Light/
Moderate band), 60-90sec rest

WORK SET #2
KB Single Leg Contralateral RDL: 4x6 each side
Bodyweight Sit Ups: 4x12, no rest

WORK SET #3
KB Front Racked Skater Squats: 3x6 each leg
DBL KB Swing: 3x12, no rest

8-WEEK HYPERTROPHY 235

 WORK SET #4
Banded Standing Hip Adduction: 3x20sec each side
Hanging Straight Leg Raise: 3x10
Side Plank w/ Thoracic Rotation: 3x10 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK HYPERTROPHY 236

WeeK Eight
DAY 6
KETTLEBELL CARDIO
Full Body Joint Mobility B
EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets

Alternating Front Steps x 30 seconds

Alternating Crab Reach x 30 seconds
Halo to Squat x 30 seconds

8-WEEK HYPERTROPHY 237

 WORK SET #1
4 sets, rest 90 seconds in between sets

Ballistic Row x 30 seconds

Offset Alternating Push Ups x 30 seconds
Hangin Leg Raise x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets

Double Kettlebell - Clean, Clean to Thruster and Push

Press x 30 seconds
Bodyweight Drop Lunges x 30 seconds
V Up to Bicycle x 30 seconds

WORK SET #3
6 sets, rest 30 seconds in between sets
Side Kick Throughs x 30 seconds

Decompression
Perform 1 Round of Every Exercise Back to Back

Child’s Pose Arm Rotations x 1 minute

Alternating Arm Thread x 1 minute
Alternating Thoracic Bridge x 1 minute
Shinbox Switch to Twist x 1 minute

8-WEEK HYPERTROPHY 238

DAY 7
ACTIVE RECOVERY / LIGHT CARDIO

8-WEEK HYPERTROPHY 239

 8 WEEK
HYPERTROPHY
PROGRAM

DE-LOAD WEEK 9 &10

8-WEEK HYPERTROPHY 240
dE-load WeeK 9 & 10
DAY 1
UPPER BODY

Upper Body Joint Mobility C

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Cuban Lifts x 10 reps

Overhead Arm Circles x 20 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A3 (Upper)

EXERCISE REPS

Band Dislocates with Wrap Around x 10 reps each direction

Band Star Pull Aparts x 20 reps

Band Face Pull (Eye Level) x 20 reps

Explosive Pull Down x 20 reps

8-WEEK HYPERTROPHY 241

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

V Up to Bicycle x 10 reps

Push Up to Twist and Reach x 10 reps

Kettlebell Swing x 10 reps

Single Kettlebell Hike Snatch to

x 5 reps each side
Push Press

WORK SET #1
Single Kettlebell - Squat Saw- 4x10
Single Kettlebell - Pivot Half Halo Pullover- 4x3 each way
Single Kettlebell - L-Sit Toe Touches- 4x10, no rest

WORK SET #2
Crush Grip Row- 4x8
Single Kettlebell - Windmill to Rotational Press- 4x4 each side
Single Kettlebell - Kettlebell Russian Twist- 4x8 each side

Upper Body Decompression C

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x 60 seconds each side

8-WEEK HYPERTROPHY 242

dE-load WeeK 9 & 10
DAY 2
LOWER BODY
Lower Body Joint Mobility C
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Spine Glide x10 each direction

Thoracic Glides x 30 seconds

Lateral Reaches x 30 seconds

Overhead Arm Circles x 30 seconds each direction

Global Neck Stretch x 30 seconds each direction

Knee Circles x 30 seconds each direction

Ankle Rolls x 30 seconds

Band Hip Warm Up C

EXERCISE REPS

Hip Circle Wing (Right Side) x 20 reps

Hip Circle Wing (Left Side) x 20 reps

Hip Circle Knee x 20 reps right side

Hip Circle Knee x 20 reps left side

Lateral Steps Right Side x 10 reps

Lateral Steps Left Side x 10 reps

Hip Circle Squats x 10 reps

Hip Thrust with Band Hip Abduction x 10 reps

8-WEEK HYPERTROPHY 243

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Loaded Beast Broad Jump x 5 reps

Double Kettlebell Clean to Squat x 5 reps

Squat Sprawl x 10 reps

WORK SET #1
Single Kettlebell - Horned Squat- 4x12
Single Kettlebell - Alternating Swing- 4x6 each side
Single Kettlebell - Leg Lifts Over Kettlebell- 4x8 each side

WORK SET #2
Single Kettlebell Front Racked Reverse Lunge- 4x8 each side
Single Kettlebell - Loaded Beast Single Clean and Squat - 4x6
Kettlebell Plank Taps

Lower Body Decompression C

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK HYPERTROPHY 244

dE-load WeeK 9 & 10
DAY 3
BODYWEIGHT MOBILITY

Full Body Joint Mobility C

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Cuban Lifts x 10 reps

Overhead Arm Circles x 20 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Knee Circles x 30 seconds each direction

Ankle Rolls x 30 seconds

Warm Up Set
3 sets, rest 1 minute in between sets

Crab Reach to Thoracic Bridge x 60 seconds

Ape Reaches x 60 seconds
Spine Roll x 60 seconds

8-WEEK HYPERTROPHY 245

 WORK SET #1
3 sets, rest 30 seconds in between sets

Double Kettlebell Clean x 30 seconds

Alternating Beast to Crab Underswitch Tap x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets

Side Kick Throughs x 30 seconds

Push Up on Kettlebells x 30 seconds
OH Reach to Chest Opener x 30 seconds

WORK SET #3
4 sets, rest 90 seconds in between sets
Plank Burpee to Knee Strike x 30 seconds
Inverted Row Hold x 30 seconds
Beast Toe Touches x 30 seconds

Decompression
Perform 1 Round of Every Exercise Back to Back

Hamstring Stretch To Mountain Climber With Reach x 1 minute

Kneeling Spine Wave x 1 minute
Alternating Arm Thread x 1 minute
Spine Roll x 1 minute

8-WEEK HYPERTROPHY 246

dE-load WeeK 9 & 10
DAY 4
UPPER BODY

Upper Body Joint Mobility C

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Cuban Lifts x 10 reps

Overhead Arm Circles x 20 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A3 (Upper)

EXERCISE REPS

Band Dislocates with Wrap Around x 10 reps each direction

Band Star Pull Aparts x 20 reps

Band Face Pull (Eye Level) x 20 reps

Explosive Pull Down x 20 reps

8-WEEK HYPERTROPHY 247

 CNS Prep Circuit
2 sets, minimal rest in between sets
EXERCISE REPS

Squat to Plank Walk Out x 5 reps

Squat Sprawl x 10 reps

Kettlebell HIke Swing x 10 reps

Explosive Deadlift to Clean and Squat x 3 each side

WORK SET #1
Single Kettlebell - Two Hand Row to Clean and Front Press- 4x8
Single Kettlebell Push Press- 4x6 each side
Single Kettlebell - Kettlebell Plank Row Isometric- 4x15
seconds each side

WORK SET #2
Single Kettlebell - Ballistic Row- 4x8 each arm
Single Kettlebell - Close Grip Push Ups- 4xMax Reps
Single Kettlebell - Russian Tap to Sit Up - 4x8

Upper Body Decompression C

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x 60 seconds each side

8-WEEK HYPERTROPHY 248

dE-load WeeK 9 & 10
DAY 5 (GYM )
LOWER BODY
Lower Body Joint Mobility C
EXERCISE REPS

Pelvic Hip Circles x 10 each direction

Lateral Spine Glide x 10 each direction

Thoracic Glides x 30 seconds

Lateral Reaches x 30 seconds

Overhead Arm Circles x 30 seconds each direction

Global Neck Stretch x 30 seconds each direction

Knee Circles x 30 seconds each direction

Ankle Rolls x 30 seconds

Band Hip Warm Up C

EXERCISE REPS

Hip Circle Wing (Right Side) x 20 reps

Hip Circle Wing (Left Side) x 20 reps

Hip Circle Knee x 20 reps right side

Hip Circle Knee x 20 reps left side

Lateral Steps Right Side x 10 reps

Lateral Steps Left Side x 10 reps

Hip Circle Squats x 10 reps

Hip Thrust with Band Hip Abduction x 10 reps

8-WEEK HYPERTROPHY 249

 CNS Prep Circuit
3 sets, minimal rest in between sets
EXERCISE REPS

Knee Pull Plank Push Up x 10 reps

Hanging Leg Raise x 10 reps

Kettlebell Swing x 10 reps

WORK SET #1
Single Kettlebell- Hike Snatch- 4x8
Single Kettlebell - Front Racked Squat- 4x6 each side
Single Kettlebell - Plank Pull Throughs- 4x4each side

WORK SET #2
Single Kettlebell - Explosive Deadlift to Clean and Squat-
4x8 (4 cleans per arm)
Single Kettlebell - Suitcase Split Squat (Ipsilateral)- 4x8
each leg
Single Kettlebell - Arm Bar to 1/4 Get Up- 4x4 each side

Upper Body Decompression C

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x 60 seconds each side

8-WEEK HYPERTROPHY 250

dE-load WeeK 9 & 10
DAY 6
BODYWEIGHT MOBILITY
Full Body Joint Mobility C
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Cuban Lifts x 10 reps

Overhead Arm Circles x 20 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Knee Circles x 30 seconds each direction

Ankle Rolls x 30 seconds

Warm Up Set
3 sets, rest 1 minute in between sets

Crab Reach to Thoracic Bridge x 60 seconds

Ape Reaches x 60 seconds
Spine Roll x 60 seconds

8-WEEK HYPERTROPHY 251

 WORK SET #1
3 sets, rest 30 seconds in between sets

Double Kettlebell Clean x 30 seconds

Alternating Beast to Crab Underswitch Tap x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets

Side Kick Throughs x 30 seconds

Push Up on Kettlebells x 30 seconds
OH Reach to Chest Opener x 30 seconds

WORK SET #3
4 sets, rest 90 seconds in bnetween sets
Plank Burpee to Knee Strike x 30 seconds
Inverted Row Hold x 30 seconds
Beast Toe Touches x 30 seconds

Decompression
Perform 1 Round of Every Exercise Back to Back

Child’s Pose Arm Rotations x 1 minute

Alternating Arm Thread x 1 minute
Alternating Thoracic Bridge x 1 minute
Shinbox Switch to Twist x 1 minute

8-WEEK HYPERTROPHY 252