Advanced Hypertrophy

This program is a 12-week resistance training program for those who are currently training and have been training ≥1 year. The primary goals are increasing lean body mass and/or developing a base level of muscular endurance. Some acute variables unique to this program are a training frequency of 3-4 sessions per week, low to moderate intensity, high volume, and short rest periods. The program is designed to steadily and strategically increase volume, and to optimize results through an advanced exercise selection. Development here will serve as the foundation for higher intensity training in subsequent programs (i.e. Advanced Strength and Strength/Power). 

 

Note, "advanced" is a reflection of the acute variables (exercise selection, training frequency, etc.) and should not attract the likes of a novice lifter. What to expect: barbell back squat, barbell deadlift, barbell bench press, barbell bent-over row.