{"product_id":"hypertrophy-no-conditioning-4-week-program","title":"Hypertrophy NO CONDITIONING (4 week program)","description":"\u003ch3\u003eFour weeks where the only job is getting bigger.\u003c\/h3\u003e\n\n\u003cp\u003eSometimes 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.\u003c\/p\u003e\n\n\u003ch4\u003eHow the loading works\u003c\/h4\u003e\n\n\u003cp\u003eYou 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.\u003c\/p\u003e\n\n\u003ch4\u003eWhat is inside\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFour weeks, five days a week\u003c\/strong\u003e with the fifth day optional if life gets in the way.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFour barbell lifts\u003c\/strong\u003e — 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.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eBarbell complexes\u003c\/strong\u003e 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.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEMOM ladder work\u003c\/strong\u003e for pushups and situps — ascending and descending rep ladders on the minute, stacking real volume into three-minute blocks.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeek three peaks, week four recovers\u003c\/strong\u003e with a genuine reduction in load, not a token one.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA movement library\u003c\/strong\u003e of demo videos for all twenty-two exercises, plus warmup and post-workout mobility links.\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch4\u003eWho this is for\u003c\/h4\u003e\n\n\u003cp\u003eHybrid 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.\u003c\/p\u003e\n\n\u003ch4\u003eSpecifications\u003c\/h4\u003e\n\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFormat:\u003c\/strong\u003e Excel workbook (.xlsx), auto-calculating. Printable.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eLength:\u003c\/strong\u003e 4 weeks · 5 days per week (day five optional)\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTabs:\u003c\/strong\u003e program · Movement Library\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eEquipment:\u003c\/strong\u003e barbell and rack, pullup bar, dip station, basic accessories\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eDelivery:\u003c\/strong\u003e instant digital download\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003e\u003cem\u003eThis is a training tool, not medical advice. Clear hard training with your physician if you have any reason to.\u003c\/em\u003e\u003c\/p\u003e","brand":"RunLiftPerform.com","offers":[{"title":"Default Title","offer_id":48681130819904,"sku":"","price":29.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0875\/0304\/4928\/files\/29_Hypertrophy-No-Conditioning.png?v=1786932264","url":"https:\/\/www.runliftperform.com\/products\/hypertrophy-no-conditioning-4-week-program","provider":"RunLiftPerform.com","version":"1.0","type":"link"}