It is 100% okay to mix and match elements of the training week to fit your

schedule, however we recommend keeping the putting the lifting days non-
consecutively (e.g. M/W/F or T/R/Sat) when possible.

Exercise Selection

Equipment-wise, we recommend that folks have a pair of Olympic lifting shoes,

running shoes, cross-training sneakers, and a lifting belt. Straps, wraps, etc. can
be used as needed per the lifter’s discretion, but they aren’t explicitly needed.

With respect to strength training, The Hypertrophy I Template programs allows

the individual to select the types of lifts they want to perform. Here’s how to do
it:
1. Select the tab at the bottom of the screen titled “Exercise Selection”

2. Use your mouse to click the small gray arrow in a box pointing
downwards to show you the options you can choose for that particular
exercise slot.

3. Click on the variation you’d prefer.

4. Please select variations for all the available cells.

The Hypertrophy II Template comes pre-programmed with our recommended
programming. We suggest users run the “default” program first or only change
exercise variations they don’t have the equipment for or cannot perform. That
being said, we feel that the variations available for selection are equivalent
when it comes to training outcomes like strength and hypertrophy.

What’s Next?

After the Hypertrophy II Template you can pick a number of different paths.
One option is to run it again using the same exercises if you saw good progress
the first time. Alternatively, you could repeat the template using different
exercises for a slightly different flavor. Finally, you could move to one of our
other templates such as our Powerbuilding I, Strength I, Titan, or Endurance
programs. We generally recommend individuals pick a strength or endurance-
focused template after completing the Hypertrophy II Template.