• Downloadable Excel training program
• 3 full-body hypertrophy sessions per week
• 2 sprint sessions per week
• Athletic muscle-building focus
• Speed development included
• Built-in progression guidance
• Performance tracking sheets included
• 5-minute program walkthrough video included

After purchase, download the Excel file and save your own copy. Access the program through Google Sheets on your phone, tablet, or computer and record your results as you complete each session.

Before starting, watch the included walkthrough video and read through the program notes. These will explain how the program is structured, provide exercise guidance, and outline progression recommendations.

Complete the sessions as written, track your results, and use the progress tracker pages to monitor your development over time.

The Athletic Hypertrophy Program is built for athletes who want to add serious size without becoming slow, stiff, or less athletic.

The primary focus is hypertrophy, with three full-body training sessions each week designed to maximise muscle growth through effective training volume and frequency. Sprint sessions are also included to ensure speed and athleticism continue to develop alongside muscle mass.

The goal is simple: get bigger, get faster, and become more difficult to compete against.

Ideal for athletes who need more size, more speed, and greater physical presence in their sport.