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Cycle 1: Functional Hypertrophy Foundation
Cycle 1 blends hypertrophy and strength so you can increase muscle size and improve power. You’ll work through heavy lifts, purposeful tempos, and higher-volume hypertrophy sessions that lay the groundwork for better performance and long-term lifting confidence. This cycle builds neuromuscular strength, joint stability, and safe, powerful technique.
Cycle 2: Progressive Strength & Hypertrophy
Cycle 2 builds directly on the foundation set in Cycle 1. Here, you’ll take on progressed exercises, new rep schemes, increased sets, and more advanced training structure. Every detail—from exercise selection to tempo and rest—is designed to continue increasing muscle, strength, and overall movement quality while further reducing injury risk.
What’s Included (Both Cycles):
Each cycle contains:
4 programs (4 weeks each) - That’s 8 MONTHS OF PROGRAMMING!
3 workouts per program (links to download workouts to your Tonal account provided)
Detailed explanations on how to read program variables and understand training parameters
Structured lifting schedule
Total: 8 programs + 24 weeks of workouts per cycle → 32 weeks of training
Programming Details:
Upper/Lower Split & Full Body Workouts Some months have either 2 upper body and 1 lower body or vice versa. Other months are 3 full body workouts.
Workout Length workouts range from 40-55 min but can be decreased by removing sets or increased by adding sets, if desired.
Required Equipment
(Valid for both cycles)
Dumbbells
Barbell
Lifting bench
Lying and/or standing hamstring curl machine
Cable machine (like Tonal) can replace all of the above
Suggested Equipment
Usage
This program is not to be shared or distributed. Thank you for respecting my time and expertise.