Hypertrophy (For Strength)

Program Description

Hypertrophy (For Strength) Focused Block: 2–3 Training Cycles (Each training block known as a mesocycles last week 6-8 weeks) --- Goal This focused block is all about building **muscle size and structure** in a way that sets you up for future strength. When your muscles are developed in the right places — your quads, glutes, hamstrings, back, chest, and shoulders — you create a stronger base to lift heavier and move more powerfully in the next phase of training. It’s about building muscle that’s*strong, capable, and functional. --- Key Features Rep Ranges: Sets of 5–10 reps — enough load to challenge your muscles and stimulate growth, while still reinforcing good technique and strength. Exercise Selection: You’ll focus on full-body compound movements that target the main drivers of strength: - Squat Variations: Leg press, belt squat - Hip Hinges: Romanian deadlifts (RDL), trap bar deadlifts, hip thrusts - Pressing Variations: Barbell bench press, dumbbell bench press, overhead press - Pulling Variations: Rows, pull-ups, pulldowns - Carries & Loaded Core Work: Farmer’s carries, plank variations (front plank, side plank, Copenhagen plank) Isolation work is included only if it helps reinforce strength or address weak points. Training Volume: Slightly higher than a standard strength phase, but still manageable within, 2–3 full-body sessions per week. Target 8–15 hard sets per muscle group per week, mostly through compound lifts. Progression Methods: You’ll track progress by adjusting: - Volume (adding sets as needed) - Reps (working toward the top of your target range) - Load (gradually increasing weight used) Effort (RIR – Reps in Reserve): Most sets are performed at 1–3 RIR, meaning you stop each set with 1 to 3 good reps left in the tank. - RIR 3: Moving well, could do 3 more reps - RIR 2: Working hard, but in control - RIR 1: Near max effort, just 1 clean rep left This keeps intensity high without pushing you into burnout. --- Why This Works - Builds **lean, functional muscle** to support heavier lifts later - Focuses on muscles that **directly impact strength** - Improves **work capacity and muscle recovery** - Keeps workouts efficient — **no fluff, all function** --- Common Mistakes to Avoid - Doing too much variety — stick to the basics and progress them - Going to failure every set — leaves you fried with no room to grow - Overloading isolation work — keep the focus on the compound lifts - Under-recovering — with 2–3 focused sessions per week, recovery is part of the plan

Program Overview

Summary