RPE as an individualized adaptation for fatigue and weight adjustment.
Training app that utilizes graph-based analytics to visualize the truth behind your progress.
Micro-module training program focused on the adaption phase for back hypertrophy
MICRO module BACK HYPERTROPHY ADAPTATION
This is a Micro-module training program sample focused on the adaption phase for back hypertrophy. You can use it as a base to build a tailored program by yourself or in our app that aligns with your individualized fitness journey.
CNDCT.
micro modules
Welcome to CNDCT’s “Micro Modules” training experience. We recognize the reluctance to add another app to your collection, which is why we’ve designed these one-week introductions to structured, periodized training. They’re a window into a world where discipline and persistence pave the way to athletic excellence.
But let’s be clear: peak performance cannot be achieved through a one-size-fits-all program. Athletes are as diverse as their ambitions, and a generic template fails to address the unique physiological and psychological factors that contribute to an individual’s performance.
Standard programs can be attractive for their simplicity and ease of distribution, but they often neglect the personalization necessary for true athletic advancement.
This is precisely why CNDCT champions a human-in-the-loop approach, particularly at levels where the nuances of personal coaching are irreplaceable.
By starting with “Micro Modules,” users can gain insight into the structured training approach CNDCT advocates and then use that knowledge to build a tailored program in the app that aligns with their personal fitness journey. This seamless transition from introductory modules to a full-fledged, customized training plan is what makes CNDCT a powerful tool for athletes at any level.
driven by your persistence
Click to reveal training program
TD 1 - Back
Strength Focus
rack pulls (heavy)
Starting point of the BB should be slightly below the knees.
3
sets
6-8
reps
8
RPE
cross-body unilateral pull-down
Kneel sideways at a cable pulley and pull down diagonally across your body (squeeze the lat in a slow and controlled manner)
3
sets
6-8
reps
8
RPE
chest supported t-bar row
If you don’t have this machine: use a reversed incline bench in the smith machine.
3
sets
6-8
reps
8.5
RPE
straight arm pull-down
Maintain extended elbows throughout the exercise. Any “bending” could engage the triceps, thereby reducing lat activation.
3
sets
6-8
reps
8
RPE
standard bb shrug
Slightly wider than neutral grip. shrug shoulder movement toward the head.
3
sets
6-8
reps
8
RPE
face pulls (rope attachment)
Align the cable with your eye level, attach two rope extensions, and pull with thumbs facing you, avoiding overhand grip.
3
sets
6-8
reps
8
RPE
TD 2 - Back
hypertrophy Focus
good morning
Feet shoulder-width, knees slightly bent. Hinge at hips, back straight, lean forward until almost parallel, then rise.
3
sets
12-15
reps
8
RPE
close grip lat pull-down (v-bar)
Keep elbows close, pull bar to chest, retract shoulder blades, and avoid leaning back.
2
sets
12-15
reps
9
RPE
pendlay row
Flat back, neutral spine, explosively pull the bar to the chest, return to the floor each rep in a controlled manner.
3
sets
10-12
reps
8
RPE
wide grip cable seated row
Wide grip, sit upright, pull cable to chest height, squeeze shoulder blades.
3
sets
12-15
reps
9
RPE
Single-Arm DB Row
Maintain a neutral spine, brace your core, and row the DB with a non-rotating, elbow-driven motion. squeeze your shoulder blade towards your spine.
3
sets
12-15
reps
9
RPE
cable upright row (rope attachment)
Cable at floor level, attach two rope extensions and pull with a neutral grip to around ear height.
3
sets
12-15
reps
9
RPE
TD 3 - Back
auxiliary focus
pull-up (body weight)
Neutral grip
2
sets
4-8
reps
pull-up (assisted)
Underhand grip
3
sets
8-10
reps
8
RPE
rocking lat pull-down
Using a neutral grip, alternate ‘rocking’ sides, tucking the elbow behind the back on pull-downs, with a focus on lat contraction.
3
sets
8-10
reps
8
RPE
hyper y-raises
While performing a hyperextension with light weights in each hand, raise your arms into a ‘Y’ shape at the top of the movement, then lower them as you descend.
3
sets
8-10
reps
8
RPE
hyper w-raises
Same as Y-raise, but now bend your elbows and raise your arms to form a ‘W’ shape at the top of the movement, then lower them as you descend.
3
sets
8-10
reps
8
RPE
Alternating Inverted Row
Under a bar, alternate pulling up with one hand and reaching overhead with the other, maintaining a straight body and engaged core.
