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Unified Strength Gym

Powerlifting Introduction 6 Week Program: 4 Day Split. This is a beginner to intermediate 6-week program designed as an introduction into powerlifitng training - either after time away from training as an intermediate lifter or starting powerlifting for the first time. Over the 6 weeks, squat, bench, and deadlift will progress alongside variations of squat, bench, and deadlift. These variations are designed to help improve on weak points in your main lifts, working to develop efficient movement patterns. Accessories include unilateral exercises to help minimise any asymmetry in muscle strength and size that could affect your lifts. Accessories also focus on developing musculature in areas that will directly carry over to your main lifts.

Powerlifting Introduction 6 Week Program: 4 Day Split

6 Week Powerlifting Introduction Program: 4 Day Split

6 Week Powerlifting Intro: 4 Day Split

Welcome to HypertrophyMax Split, a meticulously designed 6 week repeatable upper-lower split  crafted to maximize muscle growth and hypertrophy. This program is tailored for individuals of all levels seeking to maximise muscle growth by strategically targeting specific muscle groups through a well-organized training split.

Bodybuilding

Upper-Lower

Muscle Building

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HypertrophyMax - Upper Lower

Hypertrophymax - 6 weeks of progressive training in a 4 day training week with an upper/lower split. For those who want to bring up all body parts equally in size and strength.

6 Week Upper - Lower Split

Welcome to HypertrophyMax Split PPL, a meticulously designed 6 week repeatable Push Pull Legs split  crafted to maximize muscle growth and hypertrophy whilst training 3x a week. This program is tailored for individuals of all levels seeking to maximise muscle growth by strategically targeting specific muscle groups through a well-organized training split.

3x a week

Push Pull Legs

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Hypertrophy Max - Push Pull Legs

Hypertrophymax - 6 weeks of progressive training in a 3 day training week with a push/pull/legs split. For those who want to bring up all body parts equally in size and strength whilst training 3x a week including SBD compounds.

Push Pull Legs - 6 Week Split

Hypertrophy FREQ offers a methodical approach to muscle development through high-frequency training, specifically tailored for beginners. This program emphasizes consistent volume progression throughout the block to optimize muscle adaptation. With a focus on comprehensive muscle engagement, adaptive intensity, and structured progression, Hypertrophy FREQ aligns with evidence-based principles. This program serves as a pragmatic guide for individuals looking to embark on a scientifically grounded journey toward sustained muscle growth. Embrace the frequency, adhere to the methodology, and witness the benefits of strategic high-frequency training. 

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Hypertrophy FREQ - High frequency hypertrophy

Hypertrophy FREQ - A 4 day split with a high frequency approach to hypertrophy. Designed for beginners or those beginning their journey into hypertrophy focus training. A good place to start if you're unsure on your recovery capacity. 

Building on Hypertrophy FREQ, we present  Hypertrophy FREQ2 —an evolved training experience designed for individuals with heightened recovery capacities and a more advanced fitness background. This program adheres to the same evidence-based principles of high-frequency training but introduces greater intensity and volume modulation to challenge seasoned lifters. With a refined focus on progressive overload, nuanced exercise selection, and individualized periodization, Hypertrophy FREQ2 is tailored to amplify gains for those ready to push their muscular potential to new heights. Embrace the advanced frequency, push your limits, and unlock unprecedented levels of muscle growth.

High Frequency

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Hypertrophy FREQ 2 - Advanced high frequency hypertrophy

Hypertrophy FREQ2 - An advanced 4 day split with a high frequency approach to hypertrophy. Designed for advanced individuals or those wanting to progress their journey into hypertrophy focus training further. A good place to progress to if you've already completed the Hypertrophy FREQ base level program more than once.

This programme combines strength training, functional fitness, and aerobic conditioning into one well-rounded approach. It introduces participants to skill-based functional movements while building on the foundations of traditional strength and conditioning. The focus is on developing confidence in key compound exercises, improving movement quality, increasing strength, and enhancing overall fitness capacity. By blending these training methods, the programme provides a balanced and effective way to build all-round physical fitness.

Day 1 : Lower body
Day 2 :Upper body - Push/Pull
Day 3 : Aerobic Conditioning
Day 4 : Full Body + Conditioning
Day 5 : Full Body + Conditioning

aerobic

strength and conditioning

push/pull

full body

lower

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HYBRID - Build lean muscle, cover all basis.

Block 1

Powerlifting Introduction 6 Week Program: 5 Day Split. This is a beginner to intermediate 6-week program designed as an introduction into powerlifitng training - either after time away from training as an intermediate lifter or starting powerlifting for the first time. Over the 6 weeks, squat, bench, and deadlift will progress alongside variations of squat, bench, and deadlift. These variations are designed to help improve on weak points in your main lifts, working to develop efficient movement patterns. Accessories include unilateral exercises to help minimise any asymmetry in muscle strength and size that could affect your lifts. Accessories also focus on developing musculature in areas that will directly carry over to your main lifts.