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Digital E-BOOK
BUNDLE
VOL. 2: Hypertrophy + Strength Bundle [E-Book]
Pairs well with
Experience Level
Goal
Training Split
- 45-60 min Sessions
- 5 Days / Week
- Designed in 6-Week Cycles
BONUS! TH5 Nutrition Guide
Every TRAIN HARD program now comes with the TRAIN HARD FIVE (TH5) Nutrition Protocol—your blueprint for fueling your workouts and transforming your body.
Here’s what TH5 delivers:
- A Simple, 5-Pillar System: Prioritize protein, structure meals, cut alcohol, stay consistent, and track progress.
- 12 Weeks of Guidance: Clear, actionable steps to burn fat, build muscle, and fuel performance.
- Results-Driven Strategies: Proven methods to maximize recovery, energy, and discipline.
- Seamless Integration: Works hand-in-hand with FORCE, FLEX, HYBRID, and SAND programs.
Training is the foundation. Nutrition is the missing piece. With TH5, you get both.
FLEX Phase 2: Build Strength and Size In Just 12 Weeks
Ready to take your training to the next level? This 12-week FLEX program is here to help you pack on muscle and get stronger, fast. While completing FLEX Phase 1 first is recommended, it’s not necessary—this program stands on its own, with two full 6-week microcycles designed to deliver serious results.
FLEX combines the right balance of volume, intensity, and recovery, making it ideal for those who want to build muscle and strength at the same time. Whether you’re looking to grow or get stronger, this program is designed to help you achieve both—because why settle for one when you can have it all?
FLEX PHASE 2.1 [6-Weeks]
HYPERTROPHY MICRO CYCLE
In the first phase, we hit volume hard with tri-sets using the 6-12-25 shock method. This approach combines three exercises for each muscle group, hitting different rep ranges—starting with 6 heavy reps, moving to 12 moderate reps, and finishing with 25 lighter reps to completely exhaust the muscle. It’s a proven way to stimulate growth and build serious endurance.
FLEX PHASE 2.2 [6-Weeks]
STRENGTH MICRO CYCLE
After the volume phase, we pivot to a strength-focused phase, using 5x5, 6x4, and 8x3 progressions on the Back Squat, Bench Press, and Weighted Pull-Up. This phase is all about pushing heavier weights and setting you up for new PRs.
FAQ
WHAT'S INCLUDED
- 13 weeks of Strength and Hypertrophy training designed to build muscle and reduce the risk of injury while still maintaining your current conditioning.
- Broken down into (2) 6-Week Cycles + (1) Testing Week.
- 5 training days per week.
- Intro content with detailed program explanation and best practices to get the most out of your training.
- New! TH5 Nutrition Protocol E-Book ($49 value)
WHO'S THIS FOR?
- Anyone with some training experience looking to change things up, improve strength, build muscle, and reduce the risk of injury.
- Anyone looking for a change of pace from constant high-intensity training.
- Busy individuals with 45-60 minutes per day, 5 days a week, available to dedicate to their training.
- Anyone looking to improve their body composition through a periodized approach to muscle gain and fat loss.
EQUIPMENT LIST
MANDATORY EQUIPMENT…
- Barbell + Bumper Plates: Weight for heavy Squat, Bench, Deadlift)
- Squat Rack + Bench: Adjustable Incline Optional
- Pull-Up Bar or Rings
- Dip Bar
- (3) Pair of DBs: Heavy: 70lb or Heavier / Moderate: 50lb Suggested / Light: 20lb or Lighter
- (2) Kettlebells: Heavy: 70lb or Heavy / Moderate: 53lb Suggested or Moderate
- Resistance Bands: (1) Thick Band / (1) Thin Band
OPTIONAL EQUIPMENT…
- Functional Trainer (Cable-Cross Machine)
- Access to Cardio Equipment (Run, Assault Bike, or C2 Row)
- Access to Jump/Step-Up on Box or Object
- Additional Weights, DBs, & KBs
- Sandbag / Sand Med Ball
VOL. 2: Hypertrophy + Strength Bundle [E-Book]
