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strengthintermediate
Hypertrophy
Muscle growth via moderate loads (60-75% 1RM), higher weekly hard sets and progressive overload. Push/pull/legs or upper/lower. Deload every 4th week.
- Length
- 10 weeks
- Weekly load
- 3-5 h/wk
- Peak week
- 3.5 h
Who it's for
Lifted consistently 6-24 months; knows approximate 1RMs or working weights.
Sample week 1
| Day | Session | Min | Intensity |
|---|---|---|---|
| Mon | Push | 52 | hard |
| Tue | Rest | — | rest |
| Wed | Pull | 49 | hard |
| Thu | Rest | — | rest |
| Fri | Legs | 58 | hard |
| Sat | Upper Pump | 52 | hard |
| Sun | Rest | — | rest |