Hypertrophy 1

Hypertrophy I
Workout A:
Week 1 & 4 (4x6)
Week 2 & 5 (2x20)
Week 3 & 6 (3 x12)
Plank Variation 2 (1 min)
Swiss ball Rollout >>Suspended Fallout 2 x 10
1a: Off-set Loaded Step Up
2a: 2 medicine ball pushups >>jackknife pushup
1b: sumo elevated DB deadlift
2b: single arm suspended row w/twist
Complex: 3-4s 8r
Bent over Row
Front Squat
Shoulder Press

Workout B:
Week 1 & 4 (3 x12)
Week 2 & 5 (4x6)
Week 3 & 6 (2x20)
Side Plank Variation 2 (1 min)
Bosu Mountain Climbers 2 (1 min)
1a: Forward Walking Lunge
1b: DB Shoulder Press
2a: Front Squat
2b: Suspended Inverted Row
Complex: 3-4s x 8s
Romanian Deadlift
Clean
Front Squat

Endurance Week 1

Workout A:
Warm-Up: 3 times around track or .25 of a mile at 6.5mph
Stability:
Plank 2s @ 1 minute
Plank w/DB row 2s/ 10r (20lbs)
Power:
Jump Squat w/DB 2s/5-8r (25lb DBs)
Strength:
Goblet squat 2s/15r (40lb DB)
Standing Cable Row 2s/15r (115lbs)
Single Leg Step Up 2s/15r (25lb DBs)
Push Up 2s/15r (Bodyweight)
Finisher:
12 minutes of Hiit Sprints
Example: 12mph for 30 seconds walk for 1 minute

Workout B:
Warm-Up: 3 times around the track
Stability:
Side Plank 2s/30 seconds
Plank w/cable pull-down 2s/10r (50lbs)
Power:
BB squat w/ overhead press 2s/5-8r (65lbs)
Strength:
Swiss ball Supine Hip Extension 2s/15r
Jackknife Pushup 2s/15r
Split Squat w/ DB 2s/15r
Kneeling Lat Pull-down 2s/15r (125lbs)
Finisher:
20 minutes of moderate cardio
Ex. Stair mill at level 10-12