VINCE PAPALE
@dannyfrate
Tampa, FL
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Programs
7 programs →12-Week Strength + Size + 5K Program
Hypertrophy Clusters 1.2
8-week cluster-set hypertrophy program for power athletes. Three escalating phases — Phase 1 (8 sets × 5, weeks 1-3), Phase 2 (10 × 4, weeks 4-6), Phase 3 (12 × 3, weeks 7-8). 4-day split: Monday Upper, Tuesday Lower, Thursday Upper, Friday Total. Each day opens with CNS priming (med ball / jump / sprint), then 2-4 working blocks color-coded for intensity zone: yellow = primary cluster lifts at %1RM, orange = secondary lifts at RPE, red = pump/finisher work at RIR.
Dylan Smith — Hypertrophy Block
Time to get big little boy
BENCHuary 2026
Beau and Paul Big Goofin at the Lake
Not for the faint of heart. Full protocol - 2 swamp juice pre, 2 orders curds post.
12 week hypertrophy
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