HYPERTROPHY
Muscle is built by doing hard sets close to failure, often enough, for long enough. That is the whole programme.
Session60 min
Group size10 people
LevelIntermediate
Intensity4 of 5
Intensity 4 of 5
Four sessions a week split upper and lower, each one tracked by set and by proximity to failure. You will spend more time on machines and dumbbells here than anywhere else in the building, because they are better tools for the job.
Expect to be sore in month one and to stop being sore by month two. That is the adaptation working, not the programme getting easier.
What you get
EVERY MEMBERON THISPROGRAMME.
Included with Starter, Performance and Elite. Nothing here is an upsell.
- Upper / lower split
- Set-by-set logging
- Deload every fifth week
- Photo and measurement check-ins if you want them
This week
Mon · 17:30Theo
Tue · 07:30Theo
Wed · 17:30Theo
Thu · 07:30Theo
Fri · 17:30Theo
Programme lead
Theo Branch
Hypertrophy & Programme Design · 16 years
Programmes
MORE WAYS TO TRAIN.
Start here
FIRST SESSIONIS ON US.
Ninety minutes with a coach — movement screen, a few working sets, and an honest conversation about what you want. No contract, no obligation.