Training program description:

Hoss & Hammer is a 12-week strength and hypertrophy program. It is built around five lifting days per week, with each session having a clear emphasis between the lower body, upper-body pushing, and upper-body pulling. The program is divided into three four-week blocks that gradually increase training intensity while continuing to provide enough volume to support muscle growth. Heavy compound lifts that are not as common to many trainees are combined with strategic accessory exercises to develop strength and create a well-rounded training program. The template allows you to record your loads and reps, update your estimated 1RMs, and receive suggested working weights as you move through the program.

Nutrition description:

To optimize the outcomes from training, one must pair it with great nutrition. The Hammer and Hoss Nutrition protocol is designed to guide the users through a gain phase or a cut phase by prescribing custom macros that adjust in real time week to week. We built a macro calculator on an excel spreadsheet that will take some baseline information from you, generate your starting macros, and then maxed on bodyweight trends that you log weekly, will adjust the macros accordingly to facilitate continued progress. There will also be a lengthy overview provided to give guidelines for meal timing, food selections, and our nutrition philosophy in general. There is an also a 15min video attached that provides an in depth overview as well as providing a visual walkthrough of how to navigate the macro calculator.