Physical Resilience
Current Routine
What I'm doing now is a hypertrophy routine now that I'm done focusing on training for my half-marathon and I'm calling it HYPR.trophy.
The most similar popular hypertrophy routine to HYPR.trophy would likely be the Push/Pull/Legs (PPL) split. Both HYPR.trophy and PPL focus on training different muscle groups on separate days to allow for adequate recovery and comprehensive muscle development. They both incorporate a mix of compound lifts and isolation exercises, targeting various muscle groups throughout the week. While HYPR.trophy offers a full-body approach with alternating upper and lower body workouts, PPL typically follows a split routine with dedicated push, pull, and leg days. However, both routines emphasize hypertrophy through higher reps, volume, and accessory work to stimulate muscle growth.
One unique aspect of HYPR.trophy that sets it apart is its balanced approach to hypertrophy training. By incorporating a combination of compound movements, isolation exercises, and accessory lifts, HYPR.trophy provides comprehensive muscle targeting across all major muscle groups. This ensures holistic development and helps prevent muscle imbalances, which can lead to more symmetrical and aesthetically pleasing physique. Additionally, the inclusion of dedicated rest or active recovery days promotes optimal recovery, allowing for continued progress and reduced risk of injury. Overall, HYPR.trophy's balanced and flexible design makes it well-suited for individuals seeking overall muscle growth, strength gains, and improved fitness.
HYPR.trophy
Day 1: Upper Body Hypertrophy
Focuses on building muscle and strength in the upper body, including the chest, back, shoulders, and arms.
Includes compound movements such as bench press and barbell row, as well as isolation exercises like dumbbell shoulder press and bicep curls.
Utilizes moderate to high-intensity training with 4 sets of 8 reps for compound movements and 3 sets of 10-12 reps for isolation exercises.
Day 2: Lower Body Hypertrophy
Targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves.
Incorporates compound lifts like squats and Romanian deadlifts, along with accessory exercises such as leg press and calf raises.
Emphasizes moderate to high-intensity training with 4 sets of 8 reps for compound movements and 3 sets of 10-15 reps for accessory exercises.
Day 3: Rest or Active Recovery
Provides a day for rest or engaging in light, low-impact activities to promote recovery and prevent overtraining.
Options include walking, yoga, swimming, or other activities that support muscle recovery and relaxation.
Day 4: Push Hypertrophy
Focuses on developing muscle and strength in the pushing muscles of the upper body, including the chest, shoulders, and triceps.
Includes compound exercises like overhead press and incline bench press, as well as isolation movements such as dumbbell flyes and tricep pushdowns.
Utilizes moderate to high-intensity training with 4 sets of 8 reps for compound movements and 3 sets of 10-12 reps for isolation exercises.
Day 5: Pull Hypertrophy
Targets the pulling muscles of the upper body, including the back, biceps, and rear delts.
Incorporates exercises like pull-ups, cable rows, and face pulls to build muscle and strength in these areas.
Emphasizes moderate to high-intensity training with 4 sets of 8 reps for compound movements and 3 sets of 10-12 reps for isolation exercises.
Day 6: Legs and Abs
Focuses on strengthening the lower body muscles and core, including the quadriceps, hamstrings, glutes, and abdominals.
Includes compound movements like deadlifts and front squats, as well as accessory exercises such as leg extensions and cable crunches.
Utilizes moderate to high-intensity training with 4 sets of 8 reps for compound movements and 3 sets of 10-15 reps for accessory exercises.
Day 7: Rest or Active Recovery
Provides another day for rest or engaging in light, low-impact activities to support recovery and prepare for the upcoming week of training.
Options include activities like walking, cycling, or foam rolling to alleviate muscle soreness and promote recovery.
Goals:
January 2024:
Begin training for a half marathon in April
Start tracking my food
February 2024:
Start the "Get-Fit" Fitness competition at work, which includes multiple events, leadership engagement, and help from the Nutritional Health Staff
Focus on the Taji 100, completing 100 miles in the month of February.
March 2024:
Continue training for the half marathon in April
Begin tracking calories with MyFitnessPal
Reach 30% BF
April 2024:
Complete the half marathon on April 8th, aiming for a personal best time or achieving a target pace of less than 02:29:29.
Begin transitioning from running-focused training to a balanced approach that includes strength training and hypertrophy work post-half marathon.
May 2024:
Shift focus to strength training and hypertrophy work, aiming to increase muscle mass and strength while maintaining cardiovascular fitness.
Aim for a 1.5x Squat and Deadlift, and a 1x Bench Press while tracking progress in strength development.
June 2024:
Continue progressing in strength training, aiming to reach new personal bests in key lifts.
Incorporate progressive overload techniques to challenge muscles and stimulate growth, such as increasing weight, volume, or intensity in workouts.
July 2024:
Evaluate progress in muscle growth and strength development, adjusting training intensity and volume as needed to optimize results.
Consider participating in a local strength or fitness event to test strength and endurance in a competitive setting.
August 2024:
Fine-tune training program based on feedback and results from previous months, focusing on areas of improvement.
Set specific goals for body composition, aiming to decrease body fat percentage while maintaining or increasing lean muscle mass.
September 2024:
Refine nutrition and supplementation strategies to support training goals and optimize recovery.
Prepare mentally and physically for the upcoming powerlifting competition in December, focusing on technique, skill development, and peak performance strategies.
October 2024:
Transition to a powerlifting-specific training program tailored to competition preparation, emphasizing strength, technique, and competition lifts.
Fine-tune competition strategy and develop a game plan for the powerlifting meet in December.
November 2024:
Enter the final phase of preparation for the powerlifting competition, focusing on peaking strategies, tapering, and ensuring optimal performance on competition day.
Visualize success and maintain confidence in abilities, trusting in the hard work and preparation put into training.
December 2024:
Compete in the USA Powerlifting Open on December 7-8, aiming to perform at the highest level and achieve personal bests in competition lifts.
Celebrate achievements and assess areas for further improvement or new goals as I continue my fitness journey into the new year.