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Hypertrophy description

Adding quality lean muscle mass is usually the first stop on a good training plan. The volume and intensity coupled with a good diet and rest plan are the foundation to adding muscle tissue. This program delivers your weekly exercises with sets, reps, and custom weights based on your current level of fitness. As you progress, your prescribed weights auto-adjust to keep you trending up. All of this is packaged in the most cutting edge delivery system, our app called Metron. Check out the video on the homepage form more into on Metron.

Compound lifts are the kings of hypertrophy. Each training day on this program starts with compound lifts and finishes with accessory lifts. Back squat, front squat, deadlift, sumo deadlift, bench press, strict press, pull ups, bent over row, and many variations of accessory lift. Each exercise will have a demo video.

This 14 week training plan includes...

Phase 1:

  • 6 weeks
  • 3 Sessions per week

Phase 2:

  • 4 Weeks
  • 3 Sessions per week

Phase 3:

  • 4 Weeks
  • 4 Sessions per week


This training plan require the following equipment. We recommend conducting training at a CrossFit gym or similar training center, and possibly finding new or used equipment for items your gym may not have. All members of Rucking Fit are brought into the training community which is a great resource find ways to substitute certain equipment and economical ways to great training tools.

  • Barbell
  • Weights
  • Pull up bar
  • Dip station
  • Can-do attitude

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