Hypertrophy Hybrid

Program Description

The purpose of this program is to maximize muscle growth during a bulking phase by combining the structure of Push/Pull/Legs (PPL) with the balance and frequency of Upper/Lower training. It’s designed to train each major muscle group twice per week with an evidence-based volume of 14–15 sets, which has been shown to optimize hypertrophy in intermediate to advanced lifters. By distributing training across five focused sessions, the program ensures high-quality work without excessive fatigue or time in the gym. This hybrid structure supports progressive overload, full recovery, and well-rounded development, making it ideal for building size, improving muscle balance, and enhancing overall physique during a calorie surplus. This program uses double progression — aim to increase reps each week, then increase weight once you hit the top of the rep range. • Don’t stress about RPE — it’s just a general effort guide (keep sets challenging but with good form). • Main lifts (like bench and squat): work in the 6–10 rep range. Start at the low end and add 1–2 reps per week. Once you hit 10 reps for all sets, increase weight by ~5 lbs and repeat. • Accessory lifts: use an 8–12 rep range. Add 1–2 reps each week until you hit 12, then increase weight by ~5 lbs.

Program Overview