Big boy Gains

🏋️ 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.

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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

Week 13

Week 14

Week 15

Week 16

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Chest Fly (Cable)

Overhead Tricep Extension (Dumbbell)

Tricep Rope Push Down (Cable)

Pull-Up (Weighted)

Dumbbell Row

Seated Row (Cable)

Face Pull

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Arnold Press

Lateral Raise (Cable)

Incline Bench Press (Barbell)

Dip (Weighted)

Pullover (Dumbbell)

Pec Deck (Machine)

Rear Delt Fly (Machine)

Chest + Back

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Walking Lunge (Dumbbell)

Seated Calf Raise

Bent Over Row (Barbell)

21s (EZ Bar)

Overhead Press (Dumbbell)

Leg Extension

Hamstring Curl

Phase 1

Phase 2

Phase 3

Phase 4

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