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

recent 1 rms

• sq / 285
• BP / 225
• DL (3RM)/ 190

estimated 1 rms

• UH lat / 215
• Press / 135

Past Workouts

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

• A1 Pushup Leg Raise 3x6e
• A2 Figure 4 GB 3x6e
• A3 Birddog Warmup 3x6e
• B1 Pistol Squat 3x8-12e
• B2 Leg Sweep 3x8e
• C1 Pushup 3x8
• C2 Superman 3x30s(Torso Only)
• C3 Squat Press Out 3x8
• D1 GB walkout 3x8
• D2 Side Plank Leg Raise 3x8e

Hypertrophy

PHASE

Road Workout B

exercise-SETS X REPS X RESISTANCE

• A1 Pushup Leg Raise 3x6e
• A2 Figure 4 GB 3x6e
• A3 Birddog Warmup 3x6e
• B1 SL Extended GB 3x8-12e
• B2 Hydrant Circles 3x12 each way and each Leg
• C1 Pike Pushup 3x8
• C2 Alternating Superman 3x20total
• C3 Child Pose Needle 3x10total
• D1 Dead Bugs 3x12e

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