Home Gym Hypertrophy
Welcome to the Bells Up Studio program, Home Gym Hypertrophy!
This 10-week program is focused on upper/lower body and core strength, with an optional x4 days-per-week training schedule. Three full-length videos will be offered to not only teach you movements, but keep you motivated to hit every set and rep. A full written program is included covering the program for all videos, plus an additional fourth self-led session each week, comprised of movements you've done in previous videos.
What to expect:
*high-rep set sessions focusing on upper and lower body movements with kettlebells and optional dumbbells/other gym equipment
*learn and practice low (and hopefully heavy) rep sets of the kettlebell hang clean, jerk, push press and split jerk (we teach you everything through weekly progressions)
*additional Turkish Get Up practice and variations
*interval-based sets, ladder rep sets and timed intervals to keep you on track
*options for adding barbell lifts and pull ups for advanced levels
*end of program test: overhead strict press (double and single kettlebell), maximum reps double racked squat at RPE 9 weight or x3 rep max barbell squat of choice, conditioning complex that build throughout the program
We follow a REPETITION cadence for all Bells Up Studio videos. Please REPEAT sessions in the following format, either by completing each video a second time, or using the provided written program the second time through each session. We repeat to increase weights, improve technique and make real progress by following a training program (never random). We have a growing library of cardio/conditioning classes that can be completed in between strength training sessions; we recommend completing x1-2 conditioning classes per week OR doing your favorite form of cardio or other workout you love (running, hiking, Pilates, HIIT and bootcamp classes, etc)...
Week 1: Videos 1+2+3 in order+optional 4th session via included written program
Week 2: REPEAT Videos 1+2+3+optional 4th session via included written program
Week 3: Videos 4+5+6 in order+optional 4th session via included written program
Week 4: REPEAT Videos 4+5+6 in order+optional 4th session via included written program
Week 5: Videos 7+8+9 in order+optional 4th session via included written program
Week 6: REPEAT Videos 7+8+9 in order+optional 4th session via included written program
Week 7: Videos 10+11+12 in order+optional 4th session via included written program
Week 8: REPEAT Videos 10+11+12 in order+optional 4th session via included written program
Week 9: Videos 13+14+15 in order+optional 4th session via included written program
Week 10: REPEAT Videos 13+14+15 in order+optional 4th session via included written program
TEST: complete the first Monday AFTER Week 10, before starting a new program
SAMPLE WEEK:
Monday: Bells Up Studio strength program class #1
Tuesday: Bells Up Studio strength program class #2
Wednesday: Bells Up Studio strength program class #3
Thursday: REST and RECOVERY, Bells Up Studio conditioning class or other activity of your choice
Friday: Bells Up Studio strength program OPTIONAL class #4
Saturday: Bells Up Studio strength program class #4, Bells Up Studio conditioning class or other activity of your choice
Sunday: REST and RECOVERY
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Home Gym Hypertrophy: Weeks 1-2 (Classes 1+2+3)
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A written version of classes 1+2+3 from the program Home Gym Hypertrophy, with a bonus fourth class (no video included for class 4)
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Home Gym Hypertrophy, Class 1: Squat Sandwich (STRENGTH)
Video 1 of 15
Trainer: Lacee*Please complete, then repeat classes 1, 2 and 3 in order before moving on to Video 4. These classes are for Weeks 1+2 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions); the fo... -
Home Gym Hypertrophy, Class 2: Back Built to Last (STRENGTH)
Video 2 of 15
Trainer: Lacee*Please complete, then repeat classes 1, 2 and 3 in order before moving on to Video 4. These classes are for Weeks 1+2 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions); the fo... -
Home Gym Hypertrophy, Class 3: Sweat Suit Swings (STRENGTH+CARDIO)
Video 3 of 15
Trainer: Lacee*Please complete, then repeat classes 1, 2 and 3 in order before moving on to Video 4. These classes are for Weeks 1+2 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions); the fo... -
Home Gym Hypertrophy: Weeks 3-4 (Classes 4+5+6)
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A written version of classes 4+5+6 from the program Home Gym Hypertrophy, with a bonus fourth class (no video included for class 4)
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Home Gym Hypertrophy, Class 4: Pressed Powder (STRENGTH)
Video 4 of 15
Trainer: Lacee*Please complete, then repeat classes 4, 5 and 6 in order before moving on to Video 7. These classes are for Weeks 3+4 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions); the fo... -
Home Gym Hypertrophy, Class 5: Cheeky (STRENGTH)
Video 5 of 15
Trainer: Lacee
Duration: 33 minutes*Please complete, then repeat classes 4, 5 and 6 in order before moving on to Video 7. These classes are for Weeks 3+4 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previ... -
Home Gym Hypertrophy, Class 6: ABSolutely (STRENGTH)
Video 6 of 15
Trainer: Lacee
Duration: 44 minutes*Please complete, then repeat classes 4, 5 and 6 in order before moving on to Video 7. These classes are for Weeks 3+4 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from pre... -
Home Gym Hypertrophy: Weeks 5-6 (Classes 7+8+9)
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A written version of classes 7+8+9 from the program Home Gym Hypertrophy, with a bonus fourth class (no video included for class 4)
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Home Gym Hypertrophy, Class 7: French Kettlebell Kiss (STRENGTH)
Video 7 of 15
Trainer: Lacee*Please complete, then repeat classes 7, 8 and 9 in order before moving on to Video 10. These classes are for Weeks 5+6 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions); the... -
Home Gym Hypertrophy, Class 8: Rotating Scorpion (STRENGTH)
Video 8 of 15
Trainer: Lacee*Please complete, then repeat classes 7, 8 and 9 in order before moving on to Video 10. These classes are for Weeks 5+6 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions); the... -
Home Gym Hypertrophy, Class 9: Lush Lateral (STRENGTH)
Video 9 of 15
Trainer: Lacee*Please complete, then repeat classes 7, 8 and 9 in order before moving on to Video 10. These classes are for Weeks 5+6 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions); the... -
Home Gym Hypertrophy: Weeks 7-8 (Classes 10+11+12)
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A written version of classes 10+11+12 from the program Home Gym Hypertrophy, with a bonus fourth class (no video included for class 4)
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Home Gym Hypertrophy, Class 10: Press It Nice and Slow (STRENGTH)
Video 10 of 15
Trainer: Lacee*Please complete, then repeat classes 10, 11 and 12 in order before moving on to Video 13. These classes are for Weeks 7+8 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions);... -
Home Gym Hypertrophy, Class 11: Double Suitcase Excursion (STRENGTH)
Video 11 of 15
Trainer: Lacee*Please complete, then repeat classes 10, 11 and 12 in order before moving on to Video 13. These classes are for Weeks 7+8 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions);... -
Home Gym Hypertrophy, Class 12: Complex Gym Math (STRENGTH+CARDIO)
Video 12 of 15
Trainer: Lacee*Please complete, then repeat classes 10, 11 and 12 in order before moving on to Video 13. These classes are for Weeks 7+8 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions);... -
Home Gym Hypertrophy: Weeks 9-10 (Classes 13+14+15)
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A written version of classes 13+14+15 from the program Home Gym Hypertrophy, with a bonus fourth class (no video included for class 4)
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Home Gym Hypertrophy, Class 13: Squat Stance (STRENGTH)
Video 13 of 15
Trainer: Lacee*Please complete, then repeat classes 13, 14 and 15 in order before moving on to your next program. These classes are for Weeks 9+10 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous ... -
Home Gym Hypertrophy, Class 14: Deadlifts, darling... (STRENGTH)
Video 14 of 15
Trainer: Lacee*Please complete, then repeat classes 13, 14 and 15 in order before moving on to your next program. These classes are for Weeks 9+10 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous ... -
Home Gym Hypertrophy, Class 15: Complex Culmination (STRENGTH & CARDIO)
Video 15 of 15
Trainer: Lacee*Please complete, then repeat classes 13, 14 and 15 in order before moving on to your next program. These classes are for Weeks 9+10 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous ... -
22.8 KBHome Gym Hypertrophy: FINAL TEST
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Final test session for Program 12, Home Gym Hypertrophy.
