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Training Philosophy
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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
6x6x17
5-185?
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
6x6x17
5
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
6x6x17
5
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