Spartan Hybrid Strength By Heytam

Program Description

💡 What is the purpose of your program? This custom 4-day Upper/Lower split has been designed to build maximum strength and hypertrophy by blending auto-regulation (RPE-based), AMRAP progression, and volume periodization across a 7-week training cycle. Each session focuses on a key compound movement with a final AMRAP set, alongside strategically programmed accessory lifts. Weekly volume for each major muscle group (chest, back, quads, hamstrings, shoulders, arms) is adjusted across the 7 weeks to promote optimal adaptation without accumulating excess fatigue. 🗓️ Program Structure – 7 Weeks • Weeks 1–3: Accumulation phase — volume and intensity increase progressively • Weeks 4–6: Continued progression — peak volume/intensity maintained, lifts refined • Week 7: Deload — reduced volume and intensity (~30–40%), RPE lowered to 6–7 • Then the cycle restarts, with slightly heavier loads and better performance targets. 🔁 Weekly Split • Day 1 – Upper A: Chest + Biceps + Delts • Day 2 – Lower A: Quads Focus • Day 3 – Upper B: Back + Triceps + Delts • Day 4 – Lower B: Hamstrings Focus Each session includes: • 1 compound main lift with a final AMRAP set • 2 to 3 secondary/accessory lifts, using fixed reps and RPE 8 • A progression of weekly total sets per muscle group ⚙️ Progression & Auto-Regulation Guidelines ✅ Main Lift (with AMRAP) Each main lift is performed for 3 working sets (within a fixed rep range, e.g. 8–10 reps), followed by a 4th set AMRAP (as many reps as possible), targeting RPE 8. This AMRAP set serves as a performance marker to adjust loads weekly. Here’s how it works: AMRAP Outcome Adjustment for Next Week ✅ You perform more than 12 reps at RPE 8 ➕ Increase load by 2.5 kg (or 5 lbs) ✅ You perform 8–12 reps at RPE ≤ 8 ➖ Keep the same weight ⚠️ You perform less than 8 reps, or RPE > 8 🔁 Maintain or reduce load slightly ➡️ This ensures objective, autoregulated progression ➡️ Keeps fatigue under control while pushing effort strategically ➡️ Your progress is based on actual performance, not guesswork 🧠 Why not go to RPE 10? Because repeatedly pushing to failure leads to excessive fatigue. Staying around RPE 8 allows you to recover, improve consistently, and extend your training longevity. ✅ Accessory Lifts (no AMRAP) • All working sets are performed at RPE 8 • Reps are fixed (e.g. 3×10, 4×12) — no rep ranges • Progression rules: • If you complete all reps with RPE ≤7 → add 1–2 kg next session • If you hit all reps at RPE 8 → keep the weight • If RPE > 8 or you fail to complete → reduce or repeat ⏱️ Recommended Rest Times 🟩 Main Compound Lift (with AMRAP) • Rest between the first 3 working sets: 2 to 3 minutes • Rest before the AMRAP set: 3 to 4 minutes 🟨 Compound Assistance Exercises (e.g. rows, dips, leg press…) • 1.5 to 2 minutes between sets 🟦 Isolation Exercises (e.g. curls, lateral raises, leg extensions…) • 1 to 1.5 minutes of rest

Program Overview