Hypertrophy NO CONDITIONING (4 week program)

Four weeks where the only job is getting bigger.

Sometimes the running has to stop. Post-selection, post-season, coming back from a stress fracture, or just a block where you are tired of splitting the difference and want to put on size. This program has no conditioning in it at all — not a single prescribed run — and that is the entire point.

How the loading works

You test four lifts once. Enter the weight and the reps and the workbook estimates your one-rep max, sets a training max from it, and calculates every single prescribed weight across the block as a percentage of that number — rounded to the nearest 5 lb, because that is how plates come. No guessing what "moderate" means. No RPE roulette. You look at the cell and you load the bar.

What is inside

• Four weeks, five days a week with the fifth day optional if life gets in the way.
• Four barbell lifts — bench, back squat, overhead press, deadlift — one per day, each ramping through a warmup progression into a high-rep back-off set built for volume rather than for a single.
• Barbell complexes on the accessory day: the Bear Complex, running deadlift into bent row, hang power clean, front squat, push press and back squat without setting the bar down, plus the Manimal Complex.
• EMOM ladder work for pushups and situps — ascending and descending rep ladders on the minute, stacking real volume into three-minute blocks.
• Week three peaks, week four recovers with a genuine reduction in load, not a token one.
• A movement library of demo videos for all twenty-two exercises, plus warmup and post-workout mobility links.

Who this is for

Hybrid athletes taking a deliberate off-block from running, anyone rehabbing a lower-limb injury who can still load the bar, and lifters who want structured size work without inventing it themselves.

Specifications

• Format: Excel workbook (.xlsx), auto-calculating. Printable.
• Length: 4 weeks · 5 days per week (day five optional)
• Tabs: program · Movement Library
• Equipment: barbell and rack, pullup bar, dip station, basic accessories
• Delivery: instant digital download

This is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.