Hypertrophy (For Strength)

Hypertrophy (For Strength)  
Focused Block: 2–3 Training Cycles (Each training block known as a mesocycles last week 6-8 weeks) 

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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.

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 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.

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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**

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 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


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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Lying Leg Curl

Leg Press (45 Degrees)

Leg Extension

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Shoulder Banded Rotations

Tricep Pushdown (Cable)

Seated Hamstring Curl

Belt Squat

Seated Shoulder Press (Dumbbell)

Negative Chin Ups

Underhand Lat Pulldown

Seated Row (Cable)

Ramp Up + More Sets

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