If you’re brand new to training that’s great! We recommend our Beginner Template for those who have not been training with barbells consistently. Don’t worry, this template will still be available for you when you’re ready. If you’ve already completed The Beginner Template then we recommend running the Hypertrophy I Template prior to the Hypertrophy II Template.
The Hypertrophy II Template is designed for individuals who meet the following criteria:
This is a 10-week strength and conditioning program that includes 6 workouts per week broken up as follows:
It is 100% okay to mix and match elements of the training week to fit your schedule, however we recommend keeping the putting the lifting days non- consecutively (e.g. M/W/F or T/R/Sat) when possible.
Equipment-wise, we recommend that folks have a pair of Olympic lifting shoes, running shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed.
With respect to strength training, The Hypertrophy I Template programs allows the individual to select the types of lifts they want to perform.
The Hypertrophy II Template also comes pre-programmed with our recommended programming. We suggest users run the “default” program first or only change exercise variations they don’t have the equipment for or cannot perform. That being said, we feel that the variations available for selection are equivalent when it comes to training outcomes like strength and hypertrophy.
After the Hypertrophy II Template you can pick a number of different paths. One option is to run it again using the same exercises if you saw good progress the first time. Alternatively, you could repeat the template using different exercises for a slightly different flavor. Finally, you could move to one of our other templates such as our Powerbuilding I, Strength I, Titan, or Endurance programs. We generally recommend individuals pick a strength or endurance- focused template after completing the Hypertrophy II Template.
No refunds on downloadable templates at this time.
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