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Elitefts 3 Day Hypertrophy/Strength Block
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Week 1 WeightsWeek 2 WeightsWeek 3 WeightsWeek 4 Weights
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(5 minute LISS/Mobility Warm Up as Needed)(5 minute LISS/Mobility Warm Up as Needed)(5 minute LISS/Mobility Warm Up as Needed)(5 minute LISS/Mobility Warm Up as Needed)
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(Rest as Needed Inbetween Sets)(Rest as Needed Inbetween Sets)(Rest as Needed Inbetween Sets)(Rest as Needed Inbetween Sets)
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Day 1 - Upper BodyDay 1 - Upper BodyDay 1 - Upper BodyDay 1 - Upper Body
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A1: 3x20 Serrano Band Press - use light bandsA1: 3x20 Serrano Band Press - use light bandsA1: 3x20 Band Face Pulls A1: 3x20 Cable Rope Face Pulls
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A2: 3x12 4 Way Raises - stay light it's just to get blood flow in the shoulders - MMA2: 3x12 4 Way Raises - stay light it's just to get blood flow in the shouldersA2: 3x12 6 Way Raises - stay light it's just to get blood flow in the shoulders - MMA2: 3x12 6 Way Raises - stay light it's just to get blood flow in the shoulders - MM
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A3: 3x20 Bent Over Rear Delt SwingsA3: 3x20 Band Pull Aparts - MMA3: 3x10 Basic Push UpA3: 3x10 Narrow Grip Push Up
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B: 4x10-10-8-8 Seated Dumbbell Overhead Press - sets of 8 should be RPE 9 B: 4x10-8-6-6 Seated Dumbbell Overhead Press - sets of 6 should be RPE 9 B: 4x10-8-6-4 Seated Dumbbell Overhead Press - sets of 6&4 should be RPE 9 B: 4x8-6-6-4 Seated Dumbbell Overhead Press - sets of 6&4 should be RPE 9
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C1: 3x12 ea Arm Bent Over Dumbbell RowsC1: 3x12 Bent Over Dumbbell Rows (not single arm this week, still use dumbbell but both together)C1: 3x12 Bent Over Dumbbell Rows (still use dumbbell but both together)C1: 3x12 Seated Mag Grip Cable Row (get a big stretch on eccentric and pull into belly on contraction)
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C2.: 3x15 Incline Dumbbell Front Raises (stay light, hands pronated)C2: 3x15 Incline Dumbbell Front Raises (stay light, hands hammer style)C2.: 3x15 Decline Dumbbell Chest PressC2.: 3x15 Seated Partial Lateral Raises (use 25-30's and hit partial laterals. Try not to bounce of your body
and keep it controlled) - RPE 9
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D: 1x10 Lateral Raise Ladder (start with 5's, do 10 reps, move to 10's, do 10 reps, etc. until you get to 25's. If you fatigue do partial swings but keep going. 1x up and down the rack.D: 1x10 Lateral Raise Ladder (start with 5's, do 10 reps, move to 10's, do 10 reps, etc. until you get to 25's. If you fatigue do partial swings but keep going. 1x up and down the rack.D: 1x10 Lateral Raise Ladder (start with 5's, do 10 reps, move to 10's, do 10 reps, etc. until you get to 25's. If you fatigue do partial swings but keep going. 1x up and down the rack.D: 1x10 Lateral Raise Ladder (start with 5's, do 10 reps, move to 10's, do 10 reps, etc. until you get to 25's. If you fatigue do partial swings but keep going. 1x up and down the rack.
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E: 3x15 Weighted Bench Tricep Dips E: 3x12 Overhead Dumbbell Tricep ExtensionsE: 3x12 Overhead Cable Tricep ExtensionsE: 3x12 Bent Over Rear Delt Swings - MM
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Finisher: Rowing Sprint - Sprint 700M as Fast as PossibleFinisher: Rowing Sprint - Sprint 700M as Fast as PossibleFinisher: Rowing Sprint - now lets sprint for 800MFinisher: Rowing Sprint - Sprint 800M as Fast as Possible
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Day 2 - RESTDay 2 - RESTDay 2 - RESTDay 2 - REST
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Day 3 - Lower Body Day 3 - Lower Body Day 3 - Lower BodyDay 3 - Lower Body
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A1: 3x40ft ea way Hip Circle Side ShufflesA1: 3x40ft ea way Down & Back Hip Circle Side ShufflesA1: 3x40ft ea way Down & Back Hip Circle Monster WalksA1: 3x12 ea Side Banded Clam Shells - MM
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A2: 3x12 Overhead Squats (hold band overhead, no weight, pause at the bottom)A2: 3x20ft ea way Down & Back Turf Duck WalksA2: 3x12-15 Banded Reverse Hypers (use hip circle and press out)A2: 3x12-15 Banded Reverse Hypers (use hip circle and press out)
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A3: 3x15 ea leg Single Leg Hip Thrusts - MMA3: 3x15 Weighted Banded Dumbell Hip Thursts (squeeze for 3 counts at the top ea rep) - RPE 9A3: 3x15 Weighted Banded Dumbell Hip Thursts (squeeze for 3 counts at the top ea rep) - RPE 9A3: 3x15 Goblet Box Squats (pause for a second on the box/bench, and squeeze glutes hard on the way up)
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B: 4x10-10-8-8 Pause Squats (pause for 2 counts at the bottom but keep form perfect) - sets of 8 should be RPE 9
B: 4x10-8-6-6 Pause Squats (pause for 2 counts at the bottom but keep form perfect) - set of 6 should be RPE 9B: 4x10-8-6-4 Pause Squats (pause for 2 counts at the bottom but keep form perfect) - set of 6&4 should be RPE 9B: 4x8-6-6-4 Pause Squats (pause for 2 counts at the bottom but keep form perfect) - set of 6&4 should be RPE 9
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C1: 3x12 Dumbbell RDL's (3 count on the eccentric and hold the stretch at the bottom for 1 count)C1: 3x12 Dumbbell RDL's (3 count on the eccentric and hold the stretch at
the bottom for 1 count)		C1: 3x12 Single Leg Dumbbell RDLC1: 3x12 ea lef Seated Band Leg Curls
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C2: 3x12 Leg Extensions (hold for 2 counts on the concentric)C2: 3x8-10 Heavy Goblet Squats (stay upright, get good ROM)C2: 3x8 ea leg 2 Up 1 Down Leg Curls (control the eccentric on the way down)C2: 3x10 TRX Ab Crunches (bring knees into chest or pike up if more advanced)
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D1: 3x15 TRX Hamstring Curls (keep hips down)D1: 3x15 ea leg Weighted Walking LungesD1: 3x15 Heavy Leg Press Calf RaisesD: 5 Minutes - Backwards Sled Drag (try to not take a break for the duration of 5 minutes) RPE 10
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D2: 3x30 Weighted Calf Raises on Leg PressD2: 3x50 Standing Calf Raises (make it a pulsey tempo, no weight this week)D2: 3x20 Bodyweight Standing Calf Raises
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Day 4 - REST
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Day 4 - RESTDay 4 - RESTDay 4 - REST
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Day 5 - Full Body
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Day 5 - Full BodyDay 5 - Full BodyDay 5 - Full BodyA1: 3xDown & Back Turf Walking Lunges (do first set bodyweight, then add weight for last 2 sets)
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A1: 3x20 ea Side Banded Clam ShellsA1: 3x45 sec Banded Wall SitA1: 3x30 Seated Banded AbductionsA2: 3x8-10 Glute Ham Back Extensions
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A2: 3x12 Banded Back Extensions (use 45 degree extension)A2: 3x25 Banded Back Extensions (use 45 degree extension)A2: 3x20 Banded Y Raises - MMA3: 3x10 ea arm Banded Lateral Raise (make these partial reps, pulsey from the top just to get good blood flow.) - RPE 9
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A3: 3x15 ea arm Banded Lateral Raise (make these partial reps, pulsey from the top just to get good blood flow.) - RPE 9A3: 3x15 ea arm Banded Lateral Raise (make these partial reps, pulsey from the top just to get good blood flow.) - RPE 9A3: 3x40 ft Down & Back Forward Walking Sled DragB: 4x8-6-6-4 Trap Bar Deadlifts (use straps if needed) sets of 6 should be RPE 9
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B: 4x10-10-8-8 Trap Bar Deadlifts (use straps if needed) sets of 8 should be RPE 9B: 4x10-8-6-6 Trap Bar Deadlifts (use straps if needed) sets of 6 should be RPE 9B: 4x10-8-6-6 Trap Bar Deadlifts (use straps if needed) sets of 6 should be RPE 9C1: 3x12 Wide Grip Pull Ups (use a band if you can, if not an assisted machine is fine.)
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C1: 3x12 Leg Press (do not fully lock out with ea rep, keep tension at all times)C1: 3x12 Heel Lifted Goblet Squat (put a 5lb bumper under your heels. Get good ROM here and pause for a count at the bottom.C1: 3x12 Heel Lifted Goblet Squat (put a 5lb bumper under your heels. Get good ROM here and pause for a count at the bottom.C2: 3x10-12 Dumbbell Floor Presses
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C2: 3x12 Hex Press (3 count eccentric, 1 count concentric)C2: 3x15-20 Incline Dumbbell Chest PressC2: 3x15-20 Cable Chest Flys (get a good stretch, and explode/squeeze through concentric) - MM
D1: 3x10-20-30 Leg Extensions (as reps go up decrease weight, it may feel easy at first but should really start to suck half way through.)
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D1: 3xAMRAP EZ Bar Curls - RPE 9 (use a weight where you can get
between 18-25 reps and it sucks)		D1: 3xAMRAP EZ Bar Curls - RPE 9 (use a weight where you can get
between 18-25 reps and it sucks)		D1: 3x12 Dumbbell Hammer Curls (after last set, drop set for 25 reps)D2: 3x12 TRX Tricep Extensions (get good ROM but position yourself so you can get all 12 reps in.)
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D2: 3xAMRAP Cable Rope Tricep Extensions - RPE 9 (use a weight where you can get between 18-25 reps and it sucks)D2: 3xAMRAP Cable Rope Tricep Extensions - RPE 9 (use a weight where you can get
between 18-25 reps and it sucks)		D2: 3x12 Overhead Tricep Extensions (after last set, drop set for 25 reps)Finisher: Rowing Sprint - Sprint 800M as Fast as Possible
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Finisher: Rowing Sprint - Sprint 700M as Fast as PossibleFinisher: Rowing Sprint - Sprint 700M as Fast as PossibleFinisher: Rowing Sprint - Sprint 800M as Fast as Possible
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Day 6 - 45-60 Minutes LISS Cardio
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Day 6 - 45-60 Minutes LISS CardioDay 6 - 45-60 Minutes LISS CardioDay 6 - 45-60 Minutes LISS Cardio
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Day 7 - REST
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Day 7 - RESTDay 7 - RESTDay 7 - REST
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