This 4-week training program focuses on hypertrophy. It includes exercises targeting the chest, back, shoulders, arms, legs, and glutes. Each muscle group has 4-7 exercises per session. Exercises are generally performed for 3-5 sets of 8-20 reps. The final week of each phase increases the weight and decreases reps to emphasize strength gains alongside muscle growth. The workouts provide a variety of exercises and rep ranges to thoroughly target all muscle fibers for maximum hypertrophy over the course of the program.

1. Training Concentration
Hypertrophy
Movement Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight
4 10 4 10 4 12 4 12
6 20 6 25 7 15 7 15
3 10 3 10 3 12 3 15
SL Cable Kickbacks 3 16ea 3 18ea 4 15ea 4 18ea
4 20 2 20 4 18 2 20
2 20 4 20 2 20 4 18
5 15 6 12 6 10 7 8
optional:
Week 1 Week 2 Week 3 Week 4
Sellar Strength Training Systems
SS all Leg extensions w/ glute
bridge 25lb plate 3s hold
last set of legpress aim for a heavy 8 reps then do 3 drops of 10 reps
body weight lunges- reach out with the foot and focus on squeezing the glute, hip pump, then step
Barbell Squat Bottom Half
only(focus on squeezing glutes,
moderately wide stance)
Legpress feet 6 inch apart toes at
45 degrees out
Jefferson squats (Both sides)focus
on glute tension
Leg extension feet narrow toes
pointed in
Leg extension feet wide toes
pointed out

3. Training Concentration
Hypertrophy
Movement Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight
Flat Bench press 4 12 4 10 5 8 5 8
Incline Dumbell Press 4 12 4 15 5 10 6 10
5 20 5 20 5 18 5 18
Low to high cable flys 3 15 3 15 3 15 3 15
Flat Neutral grip dumbel press 4 10 4 12 4 12 5 10
pushups 3 AMRAP 3 AMRAP 3 AMRAP 3 AMRAP
Shoulder height Cable Flys
Sellar Strength Training Systems
Week 1 Week 2 Week 3 Week 4

5. Training Concentration
Hytpertrophy
Movement Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight
Side Raises 7 20 7 20 8 18 8 18
dumbell front raises 5 20 5 12 5 10 5 10
Seated Rear Dumbell flys 5 15 5 15 5 15 5 15
Low Cable rope high pulls 6 15 6 15 7 12 7 12
3 12ea 3 12 ea 3 12 ea 3 15ea
CIRCUIT
Plate around the worlds 20ea dir 20ea dir 20ea dir 20ea dir
side raise iso holds 35s ea 35s ea 35s ea 35s ea
plate front raises AMRAP AMRAP AMRAP AMRAP
rear delt iso holds 35s ea 35s ea 35s ea 35s ea
3 15 3 15 4 12 4 15
Incline bench side laying
pinky side up side
raise(LIGHT)
Sellar Strength Training Systems
Week 1 Week 2 Week 3 Week 4
4 rounds
seated dumbel side raise
with squeeze to front
raise(light and slow) then
3 rounds 3 rounds 4 rounds

6. Training Concentration
hypertrophy
Movement Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight
3 10ea 3 10ea 3 10ea 3 10ea
4 12ea 4 12ea 4 12ea 5 12ea
5 20 5 20 6 18 6 18
4 10ea 4 10ea 4 10ea 4 10ea
3 20 3 20 3 25 4 15
3 20 3 20 3 25 4 15
4 20steps 4 20steps 4 26steps 4 26steps
3 15 3 15 4 15 4 15
OPTIONAL:
2 10 2 10 2 10 2 10
Body Weight single leg
glute bridge (get glute
contracting)
Alt. Dumbel Step
ups(squeeze hard
through heel and glute)
RDL(NO LOCKOUT) feet 8
in apart. Mod knee bend
standing on 2 45s stacked
Sellar Strength Training Systems
Week 1 Week 2 Week 3 Week 4
Weighted glute bridge
both legs (2 s squeeze)
Your Version of laying
hamstring curls 3s pause
Side laying legpress focus
drive through heel and
glute( 1s squeeze at top)
seated hamstring curls
feet wide toes out
seated hamstring curls
feet narrow toes in
bw or 10-25 lb squat
walks don’t stand all the
way up EVER

7. Training Concentration
Hypertrophy
Movement Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight
3 20 3 20 4 15 4 15
3 15 3 15 3 12 3 12
2 12 2 12 2 10 2 10
1 DS 1 DS 1 DS 1 DS
3 15 3 15 4 12 4 12
2 12 2 12 2 10 2 10
2 10 2 10 1 LW Burnout 1 LW Burnout
Wide grip lat pulldown to chin 5 12 5 12 5 15 5 15
5 20 5 20 5 22 5 22
High cable rope pullover 5 15 5 15 4 20 4 25
3 AMRAP 3 AMRAP 3 AMRAP 3 AMRAP
Bent over dumbel rows both
hands(slide up legs)2s squeeze
Seated cable row cambered bar
underhand grip
Finisher: bw barbell rows (bar on
squat rack pins
neutrap grip narrow lat pulldown
(Last set heavy 8 then 4 drops of 8)
Sellar Strength Training Systems
Week 1 Week 2 Week 3 Week 4

8. Training Concentration
Hypertrophy
Movement Sets Reps Weight Sets Reps Weight Sets Reps Weight Sets Reps Weight
5 20ea 5 20ea 3 20ea 3 20ea
2 15ea 2 15ea
2 12ea 2 12ea
5 12ea 5 12ea 3 12ea 3 12ea
2 10ea 2 10ea
2 8ea 2 8ea
5 12 5 12 3 12 3 12
2 10 2 10
1 8 1 8
4 10 4 10 2 15 2 15
2 10 2 10
2 8 2 8
4 15ea 4 15ea 2 20ea 2 20ea
2 15ea 2 15ea
4 10 ea 4 10ea 2 12ea 2 12ea
2 10ea 2 10ea
Sellar Strength Training Systems
Week 1 Week 2 Week 3 Week 4
high cable straight bar reverse
skull crusher concentration curls
laying on ground
Single arm cable tricep extensions
Standing dumbell hammer curls 5
for each arm at a time
Cable rope Tricep Pressdown SS
w/ low cable rope concentration
curls(in a squat position elbows
on knees
Standing Dumbel Bicep curls palm
up whole timeSS/w OH single arm
tricep Extensions
Cambered bar Pressdowns SS w/
high cable T/Os