Functional Hypertrophy (Beginner - Intermediate)

6 Week 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 strength, 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 muscular endurance. The program integrates compound exercises that engage multiple muscle groups, leading to enhancements in athletic performance as well as day-to-day movements.

Why Is This Program Important? And Who Is It For?

Functional hypertrophy training focuses on enhancing muscle size and work capacity in a manner that directly translates to everyday movements and activities. By training muscles to function harmoniously, individuals can improve their ability to perform tasks like lifting, carrying, pushing, pulling, and twisting with greater ease and efficiency.
This program incorporates exercises that target multiple muscle groups and engage stabilizer muscles. This aids in improving joint stability, balance, and overall body mechanics, thereby reducing the risk of injuries during physical activities and sports.
Many sports necessitate a combination of strength and endurance. Functional hypertrophy training can elevate performance in various sports by developing the specific muscle groups and movement patterns involved in those activities. Athletes can benefit from increased muscle mass and improved work capacity, leading to enhanced overall performance. However, functional hypertrophy training isn't limited to athletes; it is advantageous for anyone striving to enhance their overall fitness and quality of life. It empowers individuals to perform daily activities with greater ease, such as carrying groceries, climbing stairs, or participating in recreational activities. By cultivating functional strength and muscular endurance, individuals can enjoy a higher level of physical fitness and independence in their daily lives.
In summary, functional hypertrophy training offers a comprehensive approach to fitness by combining the advantages of muscle growth, functional strength, injury prevention, and improved performance in both sports and daily activities.

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

- General warm up and cool down protocols 

- Exercise specific warm up protocols 

- In depth Explanation of Anatomy, exercise theory, and training terms to 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. 

Program Structure

This is a 6-week program with 3 gym sessions per week. Each workout begins with a focus on functional hypertrophy, targeting specific muscle groups for size and strength development. Most of these exercises are compound movements that engage multiple muscle groups and replicate functional movements. The exercise selection and tempos are specifically designed to promote muscle mass growth while maintaining athletic qualities. Towards the end of each workout, circuit-style training is incorporated to specifically improve cardiovascular fitness and muscular endurance. However, if preferred, these circuits can be performed on separate training days.

What if I need help?

There is a FAQs section within the program, but you can also email us at Ascnd.fitness.services@gmail.com

and we will be happy to help you solve any issues you may be having.