All Posts

Build Strength, Shape, and Power | By Coach Mike – HPMP Training System A well-built chest isn’t just about pressing heavy — it’s about mastering control, tension, and patience. Every rep is a chance to connect with your body and learn its limits. Purpose of Chest Training The chest (pectoralis major and minor) drives pressing, pushing, and posture. A strong chest supports upper body performance, shoulder health, and total symmetry. A complete chest workout should include hor

By Coach Mike D - HPMP Training System You don’t need to train like a pro. You just need to train with purpose. This plan builds your body and your discipline. It’s designed for beginners, men and women, and adaptable to any gym setup. Program Goal This program focuses on building muscle, improving strength, and developing consistency. It trains each muscle group twice per week using controlled tempo, beginner-safe exercises, and proven hypertrophy principles. Weekly Split O

By Coach Mike D - HPMP Training System For Beginners to Intermediate Lifters | Science-Based | Real-World Proven Hypertrophy isn’t about ego lifting or chasing numbers. It’s about understanding the ‘why’ behind your training and mastering the basics with intent. This guide combines science-backed principles with real-world coaching experience to help you grow smarter, safer, and stronger. What Is Hypertrophy? Hypertrophy is the increase in muscle fiber size caused by consiste

A bold, high-protein meal that’s quick, flavorful, and perfect for meal prep. This dish blends tender beef, caramelized onions, and bell peppers for a balanced, muscle-fueling meal that delivers serious flavor while keeping your macros in check. FAST FACTS Prep Time: 10 min Cook Time:15–20 min Total Yield: 4–5 meals Calories / Serving: ~470–580 cal Macros / Serving: 45–60 g P · 40 g C · 10–14 g F Best For: High-protein meal prep and cutting/bulking versatility Coach’s Note: U

A high-protein, muscle-building staple designed for flavor, balance, and precision. This marinated steak meal combines tender beef, crisp broccoli, and fluffy white rice that's perfectly portioned for high-protein goals. Every step teaches you how to cook smarter, portion better, and stay consistent with your nutrition. FAST FACTS Prep Time: 15 min (+8–24 hr marinade) Cook Time: 20–25 min Total Yield: 5–6 meals Calories / Serving: 480–620 cal (based on protein portion) Macros

Welcome to your first real training plan — where you build strength, structure, and discipline. This 6-Day Push/Pull/Legs split is made for beginners, early intermediates, and anyone ready to learn proper lifting habits. It works in any gym: from free-weight setups to machine-based gyms like Planet Fitness. You’ll train six days a week — one heavy and one light day for each movement pattern — to balance strength, volume, and recovery. Rest day can be on any day. Mine is Thur

Purpose & Mindset Leg Day builds your foundation — strength, balance, and posture. These muscles carry your entire frame and define your overall athletic ability. This session isn’t about chasing heavy numbers. It’s about control, range of motion, and endurance. Respect the weight, respect the process, and the results will follow. Warm-Up & Activation • Stretching (5–10 minutes): Focus on hips, quads, hamstrings, glutes, calves, and ankles. Perform hip openers, quad pulls, an

lift smart, and focus on long-term consistency. That’s the HPMP way. Purpose & Mindset Pull Day develops your back, rear delts, and biceps — the foundation for posture, pulling strength, and overall balance. This session is about control, not momentum. You’re teaching your muscles to contract and stretch under tension. Every pull starts with your elbows driving back, not your hands tugging the bar. Keep your hoodie on, focus on your breathing, and lift with intent — slow, pre

Two classic Korean dishes brought together for balanced meal prep. The Bulgogi Beef Bowl teaches control — knife work, heat, and timing — while the Spicy Cucumber Salad adds freshness and crunch. Together they form a 450-calorie prep that’s as educational as it is satisfying. FAST FACTS Prep Time: 25 min total ( 1- 8 hours marinated) Cook Time:10 min cook Servings: 4 Calories (per meal) ≈ 450 cal (Adjust Carbs and/or Proteins for more or less Calories) INGREDIENTS – BULGOGI B

Purpose & Mindset This Push Day focuses on chest, shoulders, and triceps — the core pushing muscles. It’s not about ego lifting or showing off heavy numbers. It’s about structure, control, and consistent effort. You’re training for life — not a single day. Each rep builds discipline, and each session earns respect. Wear your hoodie, show up humble, and when you peel it off at the end of the session, that’s your reward. Warm-Up & Activation • Stretching (5–10 minutes): Focus