Hypertrophy Progression Series: Novice

Program Description

The Hypertrophy Progression Series Program is a fitness program designed to take you from a beginner to advanced level lifter. While programmed as a 12 week block, I encourage you to think of it as 3, 4 week mesocycles wherein at the end of each meso you may swap out exercises as you see fit to increase or decrease volume for muscle group as needed or simply give a muscle group more work if its a target area of yours. All bridging tiers of the program are designed to be run over a shorter period of time at 6 weeks per program or 2, 3 week mesocycles. All exercises with an alternative movement will have a note attached with the reps for that movement, if no reps are specified it means reps remain the same for the alternate movement. Regarding the Novice Program: You will advance from the Novice program after a training block wherein you are confident you can handle a higher workload. The Novice program is a 3x per week, full body split utilizing supersets to cut down your time spent in the gym. All sets are to be performed at 1RIR or 9RPE unless specified otherwise. The Novice Program is simply a volume increase from the beginner program remaining focused on building a strong foundation from which the further advanced programs can build upon.

Program Overview