Fitness Hypertrophy

Supplementary Training Plan

This 13 week program is designed for the already active individual looking to add muscle while keeping their routine, as opposed to making muscle building the sole focus of their training. Adding quality lean muscle mass is usually the first stop on a good training plan. With limited muscle size we are training our brain to produce current for greater muscle contractile force. By adding actual muscle tissue BEFORE training our central nervous system will yield much greater results. Basically, having better hardware (muscles) will maximize the effectiveness of powerful software (brain). The volume and intensity coupled with a good diet and rest plan are the foundation to adding muscle tissue. This program delivers your weekly exercises with sets, reps, and custom weights based on your current level of fitness. As you progress, your prescribed weights auto-adjust to keep you trending up. All of this is packaged in the most cutting edge delivery system, our app called Metron. Check out the video on the homepage form more into on Metron.

Schedule

This training plan is designed to work along with your current fitness routine to achieve muscle gain without sacrificing the current level of fitness you have built.

This 16 week training plan includes:

Phase 1:

  -5 Weeks

  -2 Sessions per week

  -60 Min sessions

Phase 2:

  -4 Weeks

  -2 Sessions per week

  -70 Min sessions

Phase 3:

  -4 Weeks

  -3 Sessions per week

  -70 Min sessions

Lifts

Through the three phases the lifts will rotate as well as introduce advanced techniques for adding intensity. The core of each training day will be the big compound lifts that have the most maximum muscle recruitment and require massive muscle contraction.

Over the 13 week you can expect to perform...

-Bench press variations -Bent over row variations -Pressing movements -Bicep and tricep isolated exercises -Core and back variations -Squats -Deadlift and sumo deadlift -Lunges

Intensity

Each wave starts with a test week and the loads for that wave are based off your current level of strength. Each week your training is delivered via our app Metron. The weights are auto-adjusted to fit you, and as you progress, they continue to auto-adjust to maintain the desired level of intensity to keep you moving forward and building muscle! Each of the three phases will increase in intensity to maintain progressive overload through the training macro cycle. After your 13th week you will deload and be able to restart the program with new adjusted weights and continue your hypertrophy journey or move on to our advanced hypertrophy training plan "Mass Hypertrophy" that will increase training splits to 3 days per week and 4 days per week.

Support

When you join our team we bring you into our training group. This is your space to connect with our crew and your fellow teammates. This private training group is a place for you to submit training videos and lifts for critique. Attend live streams on various topics from GoRuck strategy, programming questions, equipment questions, nutrition strategy, and anything else fitness related. Using this group to communicate one-on-one with our team will give you an edge over the others training for similar events!

Total cost is $29/mo.

to take the next step!

CONTACT US

WRITE OR CALL US IF YOU HAVE MORE QUESTIONS
INFO@RUCKINGFIT.COM
214-484-9668
  • Facebook - Black Circle
  • Instagram - Black Circle

©2020 RUCKING FIT