Sam vault2 (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
Hypertrophy
PHASE
Workout (c) 12/6/21
exercise-SETS X REPS X RESISTANCE
- A1 Pushup Plank 3x20s
- A2 SL Glute Bridge 3x8e
- A3 Spiderman 3x8e
- B1 Hip Thrust 3x10x95, 135, 150, 165
- B2 Take a Break, you earned it 3x2mins
- C1 DECLINE Pushup (With a Fist?) 4x8
- C2 SA Row 4x10x35-45
- C3 Calf Raise SL 4x8e
- D1 Full Crunch 3x12
- D2 Stationary Bike 3x30 total
Hypertrophy
PHASE
Workout (B) 12/3/21
exercise-SETS X REPS X RESISTANCE
- A1 Cocky Walk 3x Down/Back
- A2 Cowboy Walk 3x20xGreen
- A3 SL RDL 3x8exBody Weight
- B1 RFE Split Squat 3x8xBW-30
- B2 Internal/External Rotation at Hip 3x45s each
- C1 Banded Chest Fly 4x10xRed
- C2 Banded Row 4x12
- C3 Lateral Wall Sit 4x30s e
- D1 Dead Bug 3x12e
- D2 Bent Knee Iron Cross 3x16
- D3 Break 3x1min
Hypertrophy
PHASE
Workout (A) 12/1/21
exercise-SETS X REPS X RESISTANCE
- A1 Cocky Walk 3x Down/Back
- A2 Cowboy Walk 3x20xGreen
- A3 SL RDL 3x8exBody Weight
- B1 GHR 3x8xBW
- B2 Take a Break, you earned it 3x1min
- C1 Standing Banded Press? 4x8xYellow?
- C2 Floor Facepull 4x10x Yellow OR Red Band
- C3 Suitcase Carry? 4xD/bx25
- D1 Full Crunch 3x12
- D2 Bicycle 3x16
- D3 Break 3x1min
Hypertrophy
PHASE
Workout (C) 11/29/21
exercise-SETS X REPS X RESISTANCE
- A1 Pushup Plank 3x20s
- A2 SL Glute Bridge 3x8e
- A3 Spiderman 3x8e
- B1 Hip Thrust 3x10x65, 95, 115, 135
- B2 Take a Break, you earned it 3x2mins
- C1 Pushup (With a Fist?) 4x8
- C2 SA Row 4x10x35-45
- C3 Calf Raise SL 4x8e
- D1 Full Crunch 3x12
- D2 Stationary Bike 3x30 total
Hypertrophy
PHASE
Road Workout A
exercise-SETS X REPS X RESISTANCE
Hypertrophy
PHASE
Road Workout B
Hypertrophy
PHASE
Workout (B) 11/17/21
exercise-SETS X REPS X RESISTANCE
- A1 Cocky Walk 3x Down/Back
- A2 Cowboy Walk 3x20xGreen
- A3 SL RDL 3x8exBody Weight
- B1 RFE Split Squat 3x8xBW-30
- B2 Internal/External Rotation at Hip 3x45s each
- C1 Banded Chest Fly 4x10xRed
- C2 Banded Row 4x12
- C3 Lateral Wall Sit 4x30s e
- D1 Dead Bug 3x12e
- D2 Bent Knee Iron Cross 3x16
- D3 Break 3x1min
Hypertrophy
PHASE
Workout (A) 11/15/21
exercise-SETS X REPS X RESISTANCE
- A1 Cocky Walk 3x Down/Back
- A2 Cowboy Walk 3x20xGreen
- A3 SL RDL 3x8exBody Weight
- B1 GHR 3x8xBW
- B2 Take a Break, you earned it 3x1min
- C1 Standing Banded Press? 4x8xYellow?
- C2 Floor Facepull 4x10x Yellow OR Red Band
- C3 Suitcase Carry? 4xD/bx25
- D1 Full Crunch 3x12
- D2 Bicycle 3x16
- D3 Break 3x1min