4 - Week Throwers Hypertrophy Lifting Program

Track & Field Throwers - Hypertrophy Offseason Lifting Program Weeks 1-4

This is a 4 week offsesason lifting program meant to help add size and strength.

Included in this PDF training plan is a weekly breakdown for each lifting session.

4 week training program starts basic and becomes more advanced each week.

4 day a week lifting program that also includes 2 sprint/plyometric days in the program .

Included in each session is the sets and reps for each lift.

Sets and Reps do not change for the 4 weeks this is a Linear Progression program simply add 5-10lbs per week on upper body lifts and 10-15lbs per week on lower body lifts as long as all sets and reps are completed each week.

Start light 55-60% on all main lifts then advance weights weekly for 4 weeks.