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Digital E-BOOK
BUNDLE
VOL. 3: 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 3: Build Strength and Size In Just 12 Weeks
Get ready for the next evolution in your training with our FLEX 12-Week Hypertrophy & Strength Bundle.
This program features two distinct six-week cycles designed to push you through both high-volume hypertrophy work and full-body strength training.
FLEX PHASE 3.1 [6-Weeks]
HYPERTROPHY MICRO CYCLE
In the first micro-cyle, we’ll focus on upper-body-biased hypertrophy training, using Giant Sets and the 3/7 Method to maximize muscle growth.
Expect a 4/1 upper-lower body split, with a single lower-body day each week to target legs, glutes, and hamstrings.
FLEX PHASE 3.2 [6-Weeks]
STRENGTH MICRO CYCLE
In the second micro-cycle, we’ll pivot to a full-body split, designed to maintain muscle while ramping up strength through supersets and progressive overload. You’ll follow alternating 6-4-2 and 10-8-6-15+ rep schemes over 6 weeks to optimize both size and strength because we WANT IT ALL!
While it’s recommended to complete Phase 1 and Phase 2 of FLEX for maximum results, this 12-week program can serve as a standalone cycle to help you improve both size and strength.
Whether you're a hypertrophy junkie or chasing that 2RM, this program will push you toward your goals without compromise.
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
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VOL. 3: Hypertrophy + Strength Bundle [E-Book]