6-Week Hypertrophy Training Program

Welcome to your pre-Tough Mudder strength foundation program! This 6-week hypertrophy plan will help build the muscle and power you'll need for obstacle course success.

Schedule Overview

5 Training Days | 2 Recovery Days

Day 1: Upper Body Push

Focus: Chest, Shoulders, Triceps

• Warm-Up: Dynamic stretches and 5-10 mins light cardio.
• Main Exercises:

1. Bench Press (Barbell or Dumbbell): 4x8-10
2. Incline Dumbbell Press: 4x10-12
3. Overhead Press: 4x8-10
4. Cable or Dumbbell Lateral Raises: 3x12-15
5. Skull Crushers (EZ Bar or Dumbbell): 3x10-12
6. Push-Ups (Weighted or Bodyweight): 3 sets to failure

Day 2: Lower Body

Focus: Quads, Glutes, Hamstrings

• Warm-Up: Mobility drills (hip flexors, lunges)
• Main Exercises:

1. Squats (Barbell or Dumbbell Goblet): 4x8-10 a
2. Romanian Deadlifts: 4x10-12a