Big boy Gains

Program Description

🏋️ 16-Week Hypertrophy Program — Phase Breakdown Phase 1 (Weeks 1–4) — Foundation Goal: Build baseline strength, master form, establish mind-muscle connection. Reps: Compounds 8–12, Accessories 10–15 Rest: 90 sec compounds, 60 sec accessories RPE: 6–7 (leave 2–3 reps in reserve) Focus: Consistency, volume tolerance, technique Weekly Breakdown: Week 1: Start mid-range reps (8–9 for compounds, 10–11 for accessories). Week 2: Add +1 rep per set if possible. Week 3: Push toward top of range (12–15). Week 4: Add small weight bump (2.5–5 lbs upper, 5–10 lbs lower), reset reps to low end. Phase 2 (Weeks 5–8) — Overload Goal: Progressive overload, heavier weights, more volume for chest/shoulders/arms. Reps: Compounds 6–10, Accessories 8–12 Rest: 2 min compounds, 75 sec accessories RPE: 7–8 (leave 1–2 reps in reserve) Focus: Push heavier loads, add working sets for priority muscles Weekly Breakdown: Week 5: Start at lower rep range (6–8). Week 6: Add +1 rep per set. Week 7: Aim for top of range (10–12). Week 8: Increase weight slightly, reset reps lower. Phase 3 (Weeks 9–12) — Intensification Goal: Maximize hypertrophy via metabolic stress, pump work, and intensity techniques. Reps: Compounds 8–12, Accessories 10–15, Isolation 12–20 Rest: 75–90 sec compounds, 60 sec accessories, 30–45 sec finishers RPE: 8–9 (close to failure, especially isolations) Focus: Drop sets, supersets, rest-pause → extend sets beyond normal fatigue Weekly Breakdown: Week 9: Introduce drop sets/supersets lightly. Week 10: Push toward higher reps (12–15). Week 11: Increase intensity (add rest-pause or double drops on last sets). Week 12: Peak pump week — finishers + extended sets for most accessories. Phase 4 (Weeks 13–16) — Peak & Shred Goal: Density + conditioning; polish muscles to look full and shredded. Reps: Compounds 8–12, Accessories 12–15, Isolation 15–20 Rest: 60–75 sec compounds, 45–60 sec accessories, ≤30 sec finishers RPE: 8–9 consistently, occasional 9–10 for pump finishers Focus: High volume density, short rest, supersets/giant sets almost every workout Weekly Breakdown: Week 13: Introduce full supersets and giant sets. Week 14: Push all lifts to higher rep ranges (15–20). Week 15: Add drop sets to final sets of most accessories. Week 16: Peak week — chase maximum pump and density, keep workouts fast-paced.

Program Overview