Hypertrophy Training Program (Muscle Growth)

Key Principles • Rep Range: 8-12 reps for hypertrophy (muscle growth). • Sets: Typically 3-4 sets per exercise. • Weight: Moderate, working at around 70-80% of your one-rep max (1RM). • Rest: 60-90 seconds between sets to maintain intensity and stimulate muscle growth. • Progressive Overload: Gradually increase weight or reps over the 4-6 weeks.

Progression Plan 1. Weeks 1-2: Foundation Phase • Focus on mastering technique and establishing baseline weights. • Aim to complete 8-12 reps with moderate weights (around 70% of your 1RM). • Rest 60-90 seconds between sets. • Track volume, intensity, and muscle engagement in Hardy. 2. Weeks 3-4: Volume Phase • Increase weight by 5-10 lbs (2-5 kg) if you’re hitting the upper end of the rep range. • Continue working within the 8-12 rep range. • Add one additional set to your compound lifts, if recovery allows. • Start increasing intensity with more challenging accessory movements. 3. Weeks 5-6: Peak Phase • Further increase weights, aiming for the high end of your 8-12 rep range. • Introduce drop sets or supersets on accessory lifts for added intensity. • Focus on form, maintaining high tension throughout each set. • Include some deloading strategies (lighter weeks or reduced volume) to recover fully before starting the next cycle.