Strength And Hypertrophy | Training Plan For Advanced Clients

Written by Jamie Bantleman

Strength And Hypertrophy Programme

Your initial plan should be to build a bank of base figures to improve upon in phase 2 onwards. Each phase will work on three major lifts of a bench press, deadlift and squat with a number of accessory exercises to improve throughout the plan.


Each session should consist of PNF stretching where possible, hip mobility, glute recruitment and for lower body sessions work on ankle flexibility with some isometric holds at both the top and bottom of a calf raise.

Hiit training for strength

Plan to workout 4 times per week in the programme with a frequency of:


Day 1: Lower Body (Squat)

Day 2: Upper Body (Bench Press)

Day 3: REST

Day 4: Lower Body (Deadlift)

Day 5: Arms and Shoulders

Day 6: REST

Day 7: REST


Rest days could consist of yoga, stretching, walking, swimming, soft tissue work and/or heat treatments.

strength training

For your bench press, squat and deadlift you need to get a weight you can lift for 20 solid reps with a 3-0-1-0 tempo, you’ll then use this exact weight in session 1 for 10 reps only. Obviously, this will feel light, but every time you then progress each session will see a 2.5kg increase. This will ensure that the body will feel less shock when the weight starts to move up dramatically because you will be prepared much better than you would in previous attempts at that weight.


For example. If you can lift 60kg for 20 reps, you’ll use this in session 1 for your 10 reps. In session 2 you’ll move up to 62.5kg, session 3 65kg and so on.

Lower Body


Order Exercise Sets Reps Tempo Rest
A1 Back Squat 5 10 3010 180s
B1 RDL (Glute Activation at bottom of the lift) 4 8 3110 10s
B2 Lying Leg Curl (Hips down/glutes squeezed) 4 8 2110 90s
C1 Reverse Hack Squat 4 12 3010 10s
C2 Leg Extension 4 12 4110 90s
D1 Standing Calf Raise 4 15 2010 10s
D2 Seated Calf Press 4 20 2110 30s

Upper Body


Order Exercise Sets Reps Tempo Rest
A1 Bench Press 5 10 3010 180s
B1 Supinated Grip Chin (pec to bar and flex lats @ top) 4 8 3110 10s
B2 Dumbbell Poliquin Fly 4 8 4110 90s
C1 Wide Grip Machine Chest Press (Banded if poss) 4 12 3010 10s
C2 Seated Unilateral Cable Row 4 12 4110 90s
D1 Seated Machine Fly 4 15 2010 10s
D2 Seated Dumbbell Laterals (only take to peak of lateral delt and no higher to maintain tension) 4 15 2110 30s

increase strength

Lower Body


Order Exercise Sets Reps Tempo Rest
A1 Deadlift 5 10 3010 180s
B1 Barbell Loaded Back Extension 4 8 3220 10s
B2 Barbell Hip Extension 4 8 3X30 90s
C1 Barbell HE Hack Squat 4 12 3110 10s
C2 Reverse Sled Drag 4 2 lengths x 90s
D1 Barbell Walking Lunges 4 20 2110 10s
D2 Leg Press 4 20 2110 30s

Arms And Shoulders


Order Exercise Sets Reps Tempo Rest
A1 Barbell Spider Curl 4 10 3010 10s
A2 Close Grip Barbell Press 4 10 3010 60s
B1 Dumbbell Lying Tricep Extension 4 8 3110 10s
B2 Elbows High Cable Curls 4 8 2110 60s
C1 Rope Extension 4 12 3010 10s
C2 Incline Zottman Curl 4 12 4110 60s
D1 Lean Away Laterals 4 20 2010 10s
D2 Strict Dumbbell Seated Overhead Press 4 20 2010 60s

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Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition. Faye has worked with numerous high-profile oranisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support. Find out more about Faye's experience here: She puts her passion into practice as goal attack for her netball team, and in competitive event riding.

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