Hannah Hyp (Beta)

Training Program

02

PHASE

HYpertrophy

3 WEEKS

rep range

• 8-12
• 67%-85%
• 1 RM

WHY?

• Sarcoplasmic Hypertrophy (the pump)
• Time Under Tension
• Increase In Intensity

energy system

Carbs

Lactic Acid

Phosphocreatine

Fats

recent 1 rms

• sq / 225
• BP / 152.5
• DL (3RM)/ 200

estimated 1 rms

• UH lat / 140
• Press / 1058

Past Workouts

Past Workouts

Hypertrophy

PHASE

Workout (a) 7/18

exercise-SETS X REPS X RESISTANCE

• A1 Birddog Warmup 3x5x5s hold
• A2 Sumo DL 3x5x65, 85, 105
• A3 Spiderman 3x8e
• B1 Sumo DL 3x8x125
• B2 Take a Break, you earned it 3x90s
• C1 Facepull to Press 6x6xYellow, Red
• C2 Chin Hold 6x15s
• C3 Hip Thrust 6x6x175-185?
• D1 Plank up 3x8e
• D2 Break 3x1min

Hypertrophy

PHASE

Workout (c) 7/15

exercise- SETS X REPS X RESISTANCE

• A1 Assisted Hip Airplanes 3x8e
• A2 BW Squat 3x8
• A3 Spiderman 3x8e
• B1 RFE Split Squat 3x8ex40 (2 22.5s)
• B2 Half Windmill 3x8exBW
• C1 Pike Pushup 3x8-10s
• C2 Banded Chins 3x12xBlue9down
• C3 GB Walkout 3x8
• D1 Plate Carry Cocky Walk 3xd/bTwice!x25
• D2 Turkish SIT up 3x8e
• E1 Rest 1x72hours

Hypertrophy

PHASE

Workout (a) 7/6

exercise-SETS X REPS X RESISTANCE

• A1 Birddog Warmup 3x5x5s hold
• A2 Sumo DL 3x5x65, 85, 105
• A3 Spiderman 3x8e
• B1 Sumo DL 3x8x125
• B2 Take a Break, you earned it 3x90s
• C1 Facepull to Press 6x6xYellow, Red
• C2 Chin Hold 6x15s
• C3 Hip Thrust 6x6x175
• D1 Plank up 3x8e
• D2 Break 3x1min

Hypertrophy

PHASE

Workout (b) 7/8

exercise- SETS X REPS X RESISTANCE

• A1 Knee Hug + Lunge And Twist 2x5e
• A2 High Bar Squat Warmup 2x5x45, 65
• B1 Low Bar Squat 3x8x95, 105, 115
• B2 Child's Needle 3x5e
• C1 Pushup Decline 3x8x6inch
• C2 Birddog Row 3x10ex32.5
• C3 GHR 3x8x20
• D1 1/2 Turkish Getup 3x5ex12-15
• E1 All Americans 1x3mins total

Hypertrophy

PHASE

Workout (c) 7/4

exercise- SETS X REPS X RESISTANCE

• A1 Assisted Hip Airplanes 3x8e
• A2 BW Squat 3x8
• A3 Spiderman 3x8e
• B1 RFE Split Squat 3x8ex40 (2 20s)
• B2 Half Windmill 3x8exBW
• C1 Pike Pushup 3x8-10s
• C2 Banded Chins 3x12xBlue9down
• C3 GB Walkout 3x8
• D1 Plate Carry Cocky Walk 3xd/bTwice!x25
• D2 Turkish SIT up 3x8e
• E1 Rest 1x72hours

Hypertrophy

PHASE

Workout (b) 7/1

exercise- SETS X REPS X RESISTANCE

• A1 Knee Hug + Lunge And Twist 2x5e
• A2 High Bar Squat Warmup 2x5x45, 65
• B1 Low Bar Squat 3x8x95, 105, 115
• B2 Child's Needle 3x5e
• C1 Pushup Decline 3x8x6inch
• C2 Birddog Row 3x10ex32.5
• C3 GHR 3x8x20
• D1 1/2 Turkish Getup 3x5ex12-15
• E1 All Americans 1x3mins total

Hypertrophy

PHASE

Workout (a) 6/29

exercise-SETS X REPS X RESISTANCE

• A1 Birddog Warmup 3x5x5s hold
• A2 Sumo DL 3x5x65, 85, 105
• A3 Spiderman 3x8e
• B1 Sumo DL 3x8x125
• B2 Take a Break, you earned it 3x90s
• C1 Facepull to Press 6x6xYellow, Red
• C2 Chin Hold 6x15s
• C3 Hip Thrust 6x6x175
• D1 Plank up 3x8e
• D2 Break 3x1min

Hypertrophy

PHASE

Workout (c) 6/24

exercise- SETS X REPS X RESISTANCE

• A1 Assisted Hip Airplanes 3x8e
• A2 BW Squat 3x8
• A3 Spiderman 3x8e
• B1 RFE Split Squat 3x8ex30, 40 (2 15lb Dbs), (2 40s)
• B2 Half Windmill 3x8exBW
• C1 Hand Stand Hold 3x30s
• C2 Banded Chins 3x12xBlue9down
• C3 GB Walkout 3x8
• D1 Plate Carry Cocky Walk 3xd/bTwice!x25
• D2 Turkish SIT up 3x8e
• E1 Rest 1x72hours

Hypertrophy

PHASE

Workout (b) 6/22

exercise- SETS X REPS X RESISTANCE

• A1 Knee Hug + Lunge And Twist 2x5e
• A2 High Bar Squat Warmup 2x5x45, 65
• B1 High Bar Squat 3x8x95, 105, 115
• B2 Child's Needle 3x5e
• C1 Pushup Decline 3x8x4inch
• C2 Birddog Row 3x10ex30
• C3 GHR 3x8x15
• D1 1/2 Turkish Getup 3x5ex12
• E1 All Americans 1x3mins total

Hypertrophy

PHASE

Workout (a) 6/20

exercise-SETS X REPS X RESISTANCE

• A1 Birddog Warmup 3x5x5s hold
• A2 Sumo DL 3x5xBarx 65x75
• A3 Spiderman 3x8e
• B1 Sumo DL 3x8x115
• B2 Take a Break, you earned it 3x90s
• C1 Facepull to Press 6x6xYellow
• C2 Chin Hold 6x15s
• C3 Hip Thrust 6x6x165
• D1 Plank up 3x8e
• D2 Break 3x1min

Hypertrophy

PHASE

Workout (c) 6/12

exercise- SETS X REPS X RESISTANCE

• A1 Assisted Hip Airplanes 3x8e
• A2 BW Squat 3x8
• A3 Spiderman 3x8e
• B1 RFE Split Squat 3x8ex30, 40 (2 15lb Dbs), (2 40s)
• B2 Half Windmill 3x8exBW
• C1 Hand Stand Hold 3x30s
• C2 Banded Chins 3x12xBlue9down
• C3 GB Walkout 3x8
• D1 Plate Carry Cocky Walk 3xd/bTwice!x25
• D2 Turkish SIT up 3x8e
• E1 Rest 1x72hours

Hypertrophy

PHASE

Workout (b) 6/10

exercise- SETS X REPS X RESISTANCE

• A1 Knee Hug + Lunge And Twist 3x5e
• A2 ATW Dislocates 3x10e
• B1 High Bar Squat 3x8x95, 105, 115
• B2 Spiderman 3x5e
• C1 Pushup Decline 3x8x4inch
• C2 Birddog Row 3x10ex30
• C3 GHR 3x8x15
• D1 1/2 Turkish Getup 3x5ex12
• E1 All Americans 1x3mins Rest.

exercise- SETS X REPS X RESISTANCE

• A1 Knee Hug + Lunge And Twist 3x5e
• A2 ATW Dislocates 3x10e
• B1 High Bar Squat 3x8x95, 105, 115
• B2 Spiderman 3x5e
• C1 Pushup Decline 3x8x4inch
• C2 Birddog Row 3x10ex30
• C3 GHR 3x8x15
• D1 1/2 Turkish Getup 3x5ex12
• E1 All Americans 1x3mins Rest.

Hypertrophy

PHASE

Workout (a) 6/8

exercise-SETS X REPS X RESISTANCE

• A1 Birddog Warmup 3x5x5s hold
• A2 Sumo DL 3x5xBarx 65x75
• A3 Spiderman 3x8e
• B1 Sumo DL 3x8x115
• B2 Take a Break, you earned it 3x90s
• C1 Facepull to Press 6x6xYellow
• C2 Chin Hold 6x15s
• C3 Hip Thrust 6x6x165
• D1 Plank up 3x8e
• D2 Break 3x1min

Hypertrophy

PHASE

Workout (c) 6/6

exercise- SETS X REPS X RESISTANCE

• A1 Assisted Hip Airplanes 3x8e
• A2 BW Squat 3x8
• A3 Spiderman 3x8e
• B1 RFE Split Squat 3x8ex30 (2 15lb Dbs)
• B2 Half Windmill 3x8exBW
• C1 Hand Stand Hold 3x30s
• C2 Banded Chins 3x12xBlue8down
• C3 GB Walkout 3x8
• D1 Plate Carry Cocky Walk 3xd/bTwice!x25
• D2 Turkish SIT up 3x8e
• E1 Rest 1x72hours

Hypertrophy

PHASE

Workout (b) 6/3

exercise- SETS X REPS X RESISTANCE

• A1 Knee Hug + Lunge And Twist 3x5e
• A2 ATW Dislocates 3x10e
• B1 High Bar Squat 3x8x85, 95, 105
• B2 Spiderman 3x5e
• C1 Pushup Decline 3x8xFloor
• C2 Birddog Row 3x10ex30
• C3 GHR 3x8x10
• D1 1/2 Turkish Getup 3x5ex12
• E1 All Americans 1x3mins Rest.

Hypertrophy

PHASE

Workout (c) 5/27 OR 5/31

exercise- SETS X REPS X RESISTANCE

• A1 Assisted Hip Airplanes 3x8e
• A2 BW Squat 3x8
• A3 Spiderman 3x8e
• B1 RFE Split Squat 3x10exBW
• B2 Half Windmill 3x8exBW
• C1 Hand Stand Hold 3x30s
• C2 Banded Chins 3x12xBlue8down
• C3 GB Walkout 3x8
• D1 Plate Carry Cocky Walk 3xd/bTwice!x25
• D2 Turkish SIT up 3x8e
• E1 Rest 1x72hours

Hypertrophy

PHASE

Workout (b) 5/23/22

exercise- SETS X REPS X RESISTANCE

• A1 Knee Hug + Lunge And Twist 3x5e
• A2 ATW Dislocates 3x10e
• B1 High Bar Squat 3x8x80, 90, 100
• B2 Spiderman 3x5e
• C1 Pushup 3x8xFloor
• C2 Birddog Row 3x10ex30
• C3 GHR 3x8x10
• D1 1/2 Turkish Getup 3x5ex12
• E1 All Americans 1x3mins Rest.

exercise- SETS X REPS X RESISTANCE

• A1 Knee Hug + Lunge And Twist 3x5e
• A2 ATW Dislocates 3x10e
• B1 High Bar Squat 3x8x80, 90, 100
• B2 Spiderman 3x5e
• C1 Pushup 3x8xFloor
• C2 Birddog Row 3x10ex30
• C3 GHR 3x8x10
• D1 1/2 Turkish Getup 3x5ex12
• E1 All Americans 1x3mins Rest.

Hypertrophy

PHASE

Workout (A) 5/20/22

exercise-SETS X REPS X RESISTANCE

• A1 Birddog Warmup 3x5x5s hold
• A2 Sumo DL 3x5xBarx 65x75
• A3 Spiderman 3x8e
• B1 Sumo DL 3x8x85
• B2 Take a Break, you earned it 3x90s
• C1 Facepull to Press 6x6xPurple
• C2 Squat Chins 6x6
• C3 Hip Thrust 6x6x145
• D1 Plan Walk up 3x8e
• D2 Break 3x1min