Demo content — sample program, not a real offer
Dummy – Tennis + Hypertrophy Test Program
Dummy – Tennis + Hypertrophy Test Program is a 4-week intermediate training program for tennis and bodybuilding, with 4 training days a week. You follow it in our app and log every session as you train.
Intermediate · 4 weeks · 4 days/week · Tennis · Bodybuilding
Test program: 4 weeks mixing gym hypertrophy and on-court tennis work. For testing only.
Price coming soon
Online purchase isn’t available yet. Contact us to join this program.
Program structure
Base
2 weeks · 3 training days per week
Volume and technique: 3 days per week, RIR 2.
Build
2 weeks · 4 training days per week
Heavier loads and faster court patterns: 4 days per week, RIR 1–2.
Sample day: Gym: Lower + Forehand
- Hip 90/90 Switches2 × 8 · rest 30s
- Back Squat4 × 6–8 · 70% 1RM · RIR 2 · rest 2:30
- Romanian Deadlift3 × 8–10 · 176.5 lb · RIR 2 · rest 2 min
- Bulgarian Split Squat3 × 10–12 · 35.5 lb · RIR 2 · rest 1:30
- Cross-Court Forehand Rally3 × 5 min · rest 1:30
- Copenhagen Plank3 × 25s · rest 45s
Your coach: Demo Coach
DEMO COACH BIO — replace with the real coach's bio before launch.
Common questions
How do I follow a program?
After you buy or are assigned a program, sign in and open the app. The Today screen shows that day’s workouts with your targets, and you log each set as you go.
When does my program start?
Programs start on the next Monday by default. You can change the start date after you sign in.
Can I log workouts without signal?
Yes. Logs save on your phone and sync automatically when you are back online.
Can I use kilograms or pounds?
Yes. Choose kg or lb in the app settings and every target and log is shown in your units.
Who can see my training and health data?
Only you and the coach assigned to you. Other clients can never see your logs.