Hypertrophy Progression Series: Intermediate

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 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.

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.

Regarding the Intermediate Program:
This program is intended to be ran multiple times over the course of a year or more. You will progress beyond the intermediate stage when your work capacity and ability to recover overtakes the fatigue caused by the program.

This program is a 4 day per week Upper/Lower split, utilizing supersets to cut down your time in the gym.

Some days have an '(A)' or '(B)' exercise as noted, in this case you pick which movement you wish to do and continue following the marked exercises for the rest of the day, marking the alternate movements as a skip.

Unless specified otherwise all sets are to be performed to 9RPE or 1RIR.

It is highly recommended to be eating a caloric surplus to fuel the higher workload of this program.

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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

Bench Press (Barbell)

Romanian Deadlift (Barbell)

Deadlift (Barbell)

Neck Curl

Pendlay Row

Squat (Barbell)

Neck Extension

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