Coach Nick: An expert in strength & conditioning whose helped 100's of athletes get bigger, stronger, and faster
Strength & Hypertrophy Workout Framework
Welcome to the Strength & hypertrophy workout framework. Today you are going to learn the exact steps, set/reps, and exercises to use to build your own strength & hypertrophy workout program.
Step 1: Choose Your Training Frequency
Step 2: Reverse Contrast Training
Step 3: Hypertrophy Training
Step 4: Selecting Your Exercises For Strength Days
Step 5: Selecting Your Exercises For Hypertrophy Days
Step 6: How To Progress Your Training Each Week
Choose Your Training Frequency
- Beginner 3x per week - 2 Strength | 1 Hypertrophy
- Intermediate 4x per week
- Elite Athlete 4x per week + Sprints & Tempo Runs
Reverse Contrast Training
- Â This is an advanced method used to prime your nervous system to be powerful and explosive allowing you to push more weight each set.
- Master basic and simple movements first
Hypertrophy Training
- Â Start with 8 reps and slowly increase reps and maintain weight each week.
- Pick exercises you are confident in and feel the most muscle contraction with.
- More stable exercises over less stable exercises
Selecting Your Exercises For Strength Days
-Lower Days-
Vertical Strength aka squat pattern: back squat, front squat, box squat, etc...
Vertical Plyo: Box Jump, Drop-in box jump, vertical jump, etc...
Bi-lateral Posterior Chain: Deadlift, RDL, Hip Thrust, etc...
Tripple Extension Plyo: Broad Jump, Banded Broad Jump, Hurdle Hops, etc...
Knee Dominate-Hamstring: Nordics, Lying Leg Curl, Seated Leg Curl, Slider Hamstring Curl, etc...
Unilateral Squat Variation: Bulgarian Split Squats, Lunges, Lateral Lunges, Step-ups, etc...
Calves: Seated Calf Raise, Standing Calf Raise, Leg Press Calf Raise, etc...
Hip Flexor / Lower Abs: Hanging Knee Tucks, Hanging Leg Raise, V-ups, etc...
Obliques: Side Crunch, Russian Twist, Side Plank, Wood Chops
-Upper Days-
Bi-lateral Push Plyo: Clap Push up, Drop-in push up, med ball chest pass, etc...
Bi-lateral Push Strength: Bench Press, Incline Bench Press, DB Bench Press, etc...
Bi-lateral Pull Strength: Bent over barbell row, neutral grip row, wide grip cable row, etc...
Vertical Shoulder: Seated Military Press, Push Press, OH Press, Etc...
Vertical Pull: Pull-up, Chin-up, Wide Grip Lat Pull-down
Bicep: Incline Curls, Hammer curls, Cable Curls
Triceps: Dips, Rope Tricep Ext, OH Db Tricep Ext, etc...
Selecting Your Exercises For Hypertrophy Days
-Lower Days-
Unilateral Horizontal Strength:Â Single Leg Hip Thrust, Barbell Reverse Lunge, Sled Push, Etc...
Bi-lateral Posterior Chain: Deadlift, RDL, Hip Thrust, etc...
Unilateral Squat Variation: Bulgarian Split Squats, Lunges, Lateral Lunges, Step-ups, etc...
Hip Dominate Glute/Hamstring: Stiff Leg DB Deadlift, DB RDL, Glute Bridge, etc...
Ankle Unilateral Strength: Single-Leg Hops, Single-Leg, Sprinter Calf Raises, SL Sprinter Isometrics, etc..
Ankle Unilateral Stability: Single-Leg Depth Landings, Single-Leg Bosu Ball "Around the worlds" Stability disk balance holds, etc...
-Upper Days-
Uni-lateral Push Strength: Single-Arm DB Bench, Single-Arm Incline DB Bench, Single-Arm Decline Bench, Single-Arm Kettlebell OH Press, etc...
Bi-lateral Pull Strength: Bent over barbell row, neutral grip row, wide grip cable row, etc...
Lateral Shoulder: DB Lateral Raise, 90/90 Lateral Raise, Cable Lateral Raise
Posterior Shoulder: Y-T-W's, Bent-over DB high Row, Facepulls, Reverse Fly's
Rotational + Stability: Woodchops, Pallof press, Lateral Scoop Toss, Single-Arm Farmers Carry, etc...
Low Back Extension: 45-degree Hyperextensions, Weighted hyperextensions, etc...
How To Progress Your Training Each Week
- Â Track Your weights each week
- Try to Improve 1-2.5% on weight each week for strength days
- If you cant complete all reps at a given set stay at the same weight next week to complete all reps.
- Strength Days - Add a set and decrease the reps each week
- Hypertrophy Days - Add 1-2 reps each week until 12 reps total. Then decrease reps down 2-4 but add a set and choose a higher weight than previously started at.
Download & Use The Framework Here
Want To Learn More About How To Train As An ELITE ATHLETE?
Here’s A Brief Outline Of What You’ll Discover In Your Free Strategy Session
1. The 6 pillars of athletic training that once implemented will have you smashing through plateaus, get in the best shape of your life, and become more athletic. (This alone will save you years of frustration and wasted time in the gym.)
2. We’ll figure out exactly where you need to focus to reach your goals and break through obstacles in your way. (So you can immediately implement the most effective training and workouts for you.)
3. The trade secret 4-step training framework we used with 100’s of athletes to: build more muscle, increase explosive strength & power, get shredded, and get crazy conditioning so you’ll never get tired or gassed in your sport again.Â
4. How to easily get started and implement our 4-step training system to become an athletic beast.