TLA Athletics

Upper-Body Hypertrophy Plan

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This is a 4 week Hypertrophy (Muscle Growth) Plan focused only on the Upper Body! This plan includes Main Compound lifts ranging from 50-75%, Super Sets and other special techniques for muscle growth as well. Rest times are included (typically 2-3 minutes) however some rest times are shorter some days depending on the workout. There are note sections to teach the lifter how to use the program and when they need to rest as well. As for the exercises a big focus was geared towards the Upper Back. The Back is a complex muscle which will explain why the rep range/scheme will be different day to day depending on exercise selection for that particular workout. Exercise Selection was carefully designed for hypertrophy and the reps/exercises chosen were the most suitable for this particular goal. Enjoy growing 😊