Hypertrophy Strength Program

Hypertrophy Strength Program

The program:

  • An entire macrocycle of training consisting of a hypertrophy phase and a strength phase. Each phase lasts 3 months long (can be altered based around your goals).

  • Included is a 35-page Program Overview pdf so you can understand the reasoning why you're doing what you're doing, and understand how to make adjustments, if needed be.

  • A 5-day week training split designed for intermediate lifters. Average time to complete each workout is 90 minutes, more or less depending on the workout, and how long you rest between sets. Half of that time for deload workouts. Examples will be included for changing this into a 3 or 4-day split.

  • A percentage based program using RPE (rating of perceived exertion) to assign, adjust, and progress load. Examples to auto-regulate your training are included.

  • This program takes you through every single week of training for all 24 weeks (excel spreadsheets) with progressive overload built in so there is no guess work. Everything is laid out perfectly with fatigue management via deloads periodically built in, as well as test weeks included to assess progress and determine new 1RM's.

  • This program integrates periodization models; linear, non-linear, and block, going from high volumes/low intensity, to lower volumes/high intensity over time while undulating intensity and rep ranges within the week as well as week to week.

  • We also utlize the priniciple of phase potentiation where one transitions from a hypertrophy phase of building muscle into a strength phase where the goal is to make the new muscle strong. A bigger muscle has the potenial to be stronger; the larger the muscle, the more force the we can produce. Thus, this program is designed in such fashion.

  • Adustable and customizable (to a degree) depending on the lifters level of adaptation, volume requirements, preference, and schedule.

  • You will be squatting and benching twice per week, and deadlifting 1-2 times per week. All body parts are trained twice per week.

  • In other words, this program is intended to take an intermediate lifter who is struggling to progress in load, and progress them in a manner that suits their level of adaptation. This program can be repeated multiple times using guidelines in the included Program Overview pdf to keep progress moving along.

  • This program can be used in pounds or kilograms. However, the examples I use for load progression/adjustment in the Program Overview pdf are in lbs, so you'll have to do the math manually while reading it.

Who is this program for?

  • Intermediate lifters, someone whose been training consistently for at least 12 months.

  • Progress has stalled or slowed down. If you can no longer progress load week to week and feel like you are now spinning your wheels, this program is made just for you.

  • You are competent in the squat, bench, deadlift, and other multi-joint exercises. You know proper form, have good technique, and use a full range of motion. Remember, these form the foundation, no program in the world will help if technique and form is inadequate.

  • You know or have a good idea where your 1RM is on the squat, bench, and deadlift, or are willing to test prior to starting this program. You will need to know as this is what we use to initially assign load. Just type in your 1RM's, and the loads you use on each given day will be automatically set for you.

  • You are quite good at estimating how far away you are from failure on any given set (this should be true for most intermediate lifters), as we rely on RPE to adjust and progress load.

  • You are looking to take your strength and physique to the next level.

  • You are patient and can control the urge to do more when you necessarily shouldn't. Doing more when not required will make progress less predictable, could harm performance of the upcoming session, week, or worse; the overall training cycle.

Who this program is NOT for:

  • Beginner lifters and those who have been training for less than 12 months, or just not very consistent in training.

  • If you can still add load to the bar week to week and progress in that matter, the programming and progression strategies in this program simply aren't necessary, yet.

  • Lifters who are not yet competent in the squat, bench, deadlift, and other multi-joint exercises. If you are still working on form, and overall don't feel comfortable performing many of these multi-joint exercises yet; this program is not for you.

How do I open and use this program?

You will need a microsoft account (it's free) to open the training spreadsheets. It will not work with google sheets, and we do not guarantee functionality in other programs, only excel. You will also receive a 34-page Program Overview pdf which can be saved on your computer, ibooks, google drive etc. for 24/7 easy access.

Is this program mobile friendly?

Yes, you will receive this program in a XLSX format which can be opened and edited using the Microsoft Excel app on your smartphone.

What are you waiting for? I wanted to make this program affordable to everyone, but the value you receive for the money is out of this world, only a one time payment of $24.99! While this program is not the only way to program, structure training, periodize, progress load etc. It is one way, and you'll learn how to structure your training based on your level of adaptation for future program design, and get strong doing it! The gains await you.

*Can be used whether cutting, bulking, or maintaining weight.

*Training sheets are compatible in lbs and kgs.

*Not a powerlifting specific program. Thus, it does not include a peak or taper to lead into a competition, although the way the program is set up; you can easiliy peak yourself into competition following the strength phase, more details in the Program Overview pdf included.

*The program is sent to your email immediately after order placement. Be sure to check your spam folder if it is not in your inbox.

*My email is included if you need to reach out with any questions or concerns.
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