Functional Hypertrophy (Beginner - Intermediate)

What Is The Goal Of The Program?

The objective of this functional hypertrophy program is to effectively cultivate muscle size (hypertrophy), functional movements, and conditioning simultaneously. This particular program places emphasis on augmenting muscle mass while enhancing the muscles' capacity to perform in real-life movements and activities. It amalgamates aspects of conventional hypertrophy training with principles derived from functional training.
Functional hypertrophy training strives to improve not only muscle size but also the overall quality of movement, joint stability, and endurance.

In summary, this program will allow you to build muscle, develop coordination in complex movements, and develop your endurance.

What’s included?

- A PDF document that you can track your gym sessions with, and monitor progress anywhere, anytime.

- Detailed workout instructions on sets, reps, tempo and exercise intensities etc.

- Exercise Tutorials

- Warm up and cool down protocols 

- Exercise specific warm up protocols 

- In depth Explanation of Anatomy, exercise theory, and training terms to understand the program fully, and help you develop your fitness knowledge.

- Nutritional advice to help you maximise your results using the program, regardless of if you are in a calorie surplus, deficit, or at maintenance.

 Functional Hypertrophy FAQs

Who is this program for?

Anyone who wants to build muscle, endurance and skill based movements —not just look strong, but move strong.

How is this different to normal hypertrophy training?

Combines traditional muscle-building techniques with functional WODs (Workouts of the Day).

Will I not lose muscle doing WODs?

No! The program is designed to prioritise muscle growth while incorporating functional movements. The WODs enhance endurance and movement patterns, but are short in duration, so they are not excessive fatigue.

What does a typical training week look like?

Each week includes 3 full body gym sessions and 1 steady state cardio session. Each workout begins with a focus on functional hypertrophy, targeting specific muscle groups for size development. Most of these exercises are compound exercises that engage multiple muscle groups and replicate key movement patterns. The exercise selection and tempos are specifically designed to promote muscle growth while maintaining athletic qualities. Towards the end of each workout, circuit-style (WODs) training is incorporated to improve cardiovascular endurance, muscular endurance, and increase volume.

Do I need access to a CrossFit gym to do this program?

No! The program can be done in  most standard gyms, and modifications are provided for limited equipment setups.

What if I need help?

There is a FAQs section within the program, but you can also email us at Ascnd.fitness@gmail.com and we will be happy to help you solve any issues you may be having.