Mery's 4-5x/week Hypertrophy Training

Program Description

4-5x/week upper/lower program. progressive overload is the cornerstone of building strength/muscle. most efficient way to progressive overload is via "double progression". a rep range (e.g. 3-5) would be an example of double progression: session 1: 135lbs x3 session 2: 135lbs x4 session 3: 135lbs x5 session 4: 135lbs x6 session 5: 145lbs x3 session 6: 145lbs x4 and so on... pick the rep range that works for whatever implement you are using. if the cable has 5lbs jump, i prefer 4-6. if it requires a 10lbs jump, ill use 4-8. (dumbell/barbell/cable/machine/etc, focus on weight implement doesnt matter) attempt progress every session, but dont expect it. stay at 0-1rir and try not to fail whilst going for another rep (it happens). keep all your sets within 4-10 reps, 0-2rir.

Program Overview