 Hypertrophy (For Strength) Mesocycle # 2 | Mark A

**Hypertrophy (For Strength)** – Focused Block (2-3 Training Cycles)

**Goal:**  
The primary aim here is to increase **muscle size** (hypertrophy) in a way that directly feeds into future strength gains. Bigger muscles have the potential to be stronger muscles, but only if the hypertrophy is specific enough to carry over into your big lifts (squat, bench, deadlift, etc.).

**Key Features:**  
- **Rep Ranges:** Sets of **5-10 reps**  
  This is the sweet spot to drive muscle growth while still training heavy enough that it "carries over" to strength phases.

- **Exercise Selection:**  
  Prioritize **compound lifts** and accessories that build muscle in the **prime movers** of your strength goals.  
  Example:  
  - Squat variations (e.g., high bar squat, leg press, hack squat)  
  - Bench press variations (e.g., flat bench, incline bench, dumbbell press)  
  - Deadlift/RDL variations  
  - Pull-ups, rows, dips, etc.  
  You’ll avoid super isolated movements unless they patch weak points.

- **Volume:**  
  **Slightly higher than standard strength blocks.**  
  Typically **4-6 working sets per movement**, often working in **8-15 hard sets per muscle group per week**. Enough to stimulate hypertrophy, but not so much you can’t recover.

- **Progression:**  
  Progress via **volume (more sets over the cycle)**, **reps (try to hit the top end of your rep ranges)**, or **load (slowly increase weight)** week to week. A linear or undulating model both work well here.

- **RPE/Intensity:**  
  Mostly working at **RPE 6-8** (moderate to hard sets, leaving 1-3 reps in the tank). Stay submaximal to allow volume accumulation without frying your nervous system.

**Why This Works:**  
- It sets the foundation for the heavier lifting to come. Bigger muscles handle heavier loads more efficiently.  
- Focuses on **"trainable hypertrophy"** – muscle mass that will **convert well** to your competitive or goal-based lifts later (e.g., quads for squats, triceps for pressing).  
- Also helps develop **work capacity**, making you more resilient for future heavier training blocks.

**Typical Hypertrophy Block Layout:**  
**Duration:** 4-8 weeks per block | 2-3 blocks before moving on

- **Day 1:**  Lower Body Emphasis (e.g., Squat Focus)  
- **Day 2:** Upper Push Emphasis (e.g., Bench + Shoulders)  
- **Day 3:** Dynamic Effort Lower (Speed Work + Accessory Work)
- **Day 4:** Dynamic Effort Upper (Speed Work +  Accessory Work)

**Accessories & Isolation Work:**  
- Included but kept purposeful (e.g., hamstring curls, lateral raises, biceps/triceps)  
- Keep isolation volume moderate to avoid interfering with compound lift recovery

Common Mistakes to Avoid:

Using too much variety and not sticking to movements that transfer well to strength lifts
Taking every set to failure (burns you out too fast)
Not managing volume—don’t go full "bodybuilding bro" mode; stay slightly reserved to allow recovery between sessions

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Sled Drive Forward 

Lying Leg Curl

High Bar Squat (Barbell)

Deadlift (Barbell)

Belt Squat

Reverse Hyperextension

Squats/Deadlifts

Band Pull Apart

Bench Press (Wide Grip)

Incline Bench Press (Dumbbell)

Single Arm Row (Dumbbell)

Face Pull

Hanging Knee Raise

Upper

Box Jump

Safety Bar Squat

Glute-Ham Raise

Walking Lunge (Dumbbell)

Decline Crunch (Weighted)

Dynamic Effort Lower 

Med Ball Slam

Bench Press (Barbell)

Close Grip Incline Press

Underhand Lat Pulldown

Dynamic Effort Upper

Harder Week

Str. & Volume Deload

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