This 4-Week Training Plan is specifically designed to build muscle (hypertrophy), especially in the Back muscles.


This training plan heavily features exercises such as the Seal Row (Bench Pull), Bent-Over Row, Back Squat, Bench Press, Deadlift and Overhead Press. It also heavily features variations of these exercises such as the Front Squat, Incline Bench Press, and Hex Bar Deadlift. This is combined with athletic style workouts to really enhance your muscle growth potential.


Each individual workout should last approximately between 50-90 minutes.



  • 16 workouts (4 workouts per week)
  • Upper Body Workouts
  • Lower Body Workouts
  • Core Exercises
  • Cardio
  • Warm-Ups
  • Cooldowns
  • Progress Tracker
  • Exercise, Lifestyle & Nutrition Advice
  • Latest Exercise Science Calculations


On purchase, a PDF document of the training plan will be sent to your email address.

TP - Increase Hypertrophy (Back Focus)