CERBERUS - PHASE III

Cerberus is a comprehensive muscle-building program designed to target all three mechanisms of hypertrophy: sarcoplasmic hypertrophy, myofibrillar hypertrophy, and functional overload hypertrophy. By leveraging a combination of resistance training techniques, strategic programming, and progressive overload, Cerberus aims to maximize muscle growth and strength gains for individuals at all fitness levels.

PROGRAM DETAILS

6 Week Training Phase

2 x 3 Week Blocks

6 Days / Week

• 4 Day Lifting
• 2 Day Cardio-Based Intervals

Session Length:

40-60 min x Workout

Split / Structure:

• A: STRENGTH
  • LOWER
    • Tempo RFE Split Squat / Pause Squat / RDL / Core
  • UPPER
    • Tempo DB Bench Press / Pause Row / Delts / Pecs
• B: HYPERTROPHY
  • UPPER
    • Bench Press / Lat Pulldown / OHP / Biceps / Triceps
  • LOWER
    • RDL / Leg Press / Seated Leg Curl / Goblet Squat / Glutes

Equipment Needs:

• Barbell / Plates
• Dumbbells
• Bench + Incline Bench
• Dip Station / Pull-Up Bar
• Hill / Bike / Track / Field / Erg / Kettlebells (any or all)
  • Note: Substitutions can be made

Features:

Premium Training App that allows for autoregulation and easy consistency.

• Adjusts to your strength levels in real time.
• Provides demos, instructions, and easy replacement options
• Makes tracking progress easy and simple.