Mery's 4-5x/week Hypertrophy Training

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. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

AD Press

Chest Supported Row (Machine)

Chest Fly (Machine)

Wide Grip Lat Pulldown

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Bulgarian Split Squat (Dumbbell)

Stiff Leg Deadlift

Straight Leg Calf Raise

Leg Extension

Leg Curl

Adduction

Hip Abductor (Machine)

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