Strength and hypertrophy ABC
by Luis Ladereche
23 athletes joined
Program Description
You must workout 4 weeks and check results, if is to easy, increase your 1-RM 5-10%, if is to hard, decrease 5-10%, when you finish the first 4 week, increase your 1-RM 5% to next program.
Rest 60-90 seconds hipertrofy workouts;
Rest 120-180 seconds strength workouts;
Rest 180 seconds between exercises.
Calculate your 1 RM:
https://strengthlevel.com/one-rep-max-calculator
Be conservative, always lower values.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Feb 25, 2024 04:18
Last Edited
Jul 08, 2024 12:55
Week 1
1 / 4 Weeks