Gargoyle science based

Program Description

This 5-day hypertrophy program is built on the foundation of the most effective, research-backed training principles from leading experts like Jeff Nippard and Jeremy Ethier. Structured around a PPLUL (Push, Pull, Legs, Upper, Lower) split, the plan is designed to train each major muscle group twice per week—optimal for maximizing muscle growth while ensuring recovery. Each workout includes 5 to 7 exercises combining compound lifts with targeted isolation work, selected based on EMG data, biomechanics, and hypertrophy potential. Exercises like the incline dumbbell press, Romanian deadlifts, cable lateral raises, and neutral-grip pull-ups are prioritized for their superior muscle activation and joint-friendly nature. The program avoids movements that aggravate common injuries like tennis elbow—replacing supinated curls and barbell presses with safer, more ergonomic alternatives. Intensity is managed using the RPE (Rate of Perceived Exertion) scale, with most working sets in the 8–9 RPE range—allowing for progressive overload without excessive fatigue. Isolation movements often reach RPE 9–10, with optional drop sets or lengthened partials to further stimulate growth. Weekly training time averages 60–75 minutes per session, making it sustainable even with a busy schedule. Over 8–12 weeks, the plan allows for linear or autoregulated progression, with optional deloads. It’s suitable for intermediate lifters looking to gain lean mass efficiently, without unnecessary volume or overcomplication. In short, this is a smart, streamlined hypertrophy program that balances science, structure, and intensity—perfect for lifters who want evidence-based results with maximum muscle growth and minimal joint stress.

Program Overview