Strength - Hypertrophy Program

This training plan is designed to improve strength and grow muscle.

Use this program to progress your squat, bench and deadlift strength, build a strong strength foundation before switching your training focus to hypertrophy. The plan contains a simple and easy-to-follow training structure developed to introduce session-to-session consistency, ensuring that each workout builds upon the previous one while maintaining a balanced training volume and load. By providing clear instructions and guidance, this program is ideal for intermediate-level trainees who are looking to embark on a more organized and systematic approach to their fitness journey.

Over the course of 12 weeks, participants will engage in five training sessions per week, allowing for a sufficient frequency to stimulate muscle growth and optimize progress.

The program consists of two distinct six-week mesocycles, each emphasizing different training goals. The first mesocycle, the Strength Bias, prioritizes building strength. This phase includes the following training days (training split): Legs, Push, Pull, Rest, Full Body 1, Full Body 2, Rest.

The second mesocycle, the Hypertrophy Bias, shifts the focus towards muscle hypertrophy while still working on improving maximal strength. This phase will have the same training days distribution as the first mesocycle: Training Split: Legs, Push, Pull, Rest, Full Body 1, Full Body 2, Rest.

Included in this comprehensive training program are detailed instructions on how to follow the program effectively, monitor fatigue and adjust the program based on soreness and adaptation. Furthermore, the program incorporates a progressive overload approach, guiding trainees on how to gradually increase training intensity and volume over time, enabling continuous adaptation and growth.

To cater to individual needs and preferences, the program also provides an alternative exercises list, offering variations for each movement pattern. This allows participants to customize their workouts while still adhering to the underlying training principles. Additionally, video tutorials are available for each exercise, ensuring proper form and technique, promoting safety, and maximizing the effectiveness of each training session.

By combining a straightforward structure, consistent progression, and ample support materials, this training program is a great setting stone towards being an advanced independent lifter.