Leo's Program HYPER/STR

The Progressive Overload Strategy:
To ensure actually gains mass over these 8 weeks:

Weeks 1-2: Finding the right weights (RPE 7-8).

Weeks 3-5: Increase weight by 2.5–5 lbs every week on the primary lifts (Squats, Bench, RDLs).

Weeks 6-7: Focus on "Tempo"—3 seconds down on every lift to increase time under tension.

Week 8: Deload. Cut the sets in half to let the joints recover before you switch to the Strength/Power block.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Upper Pull/Lower Push

Foam Roller

Upper Push/Lower Pull

Full-Body

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