Intermediate Hypertrophy

This program is a 12-week resistance training program for those who are currently training and have been training for 2-6 months. Its 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 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 work through exercise progressions to further advance your skills in the gym. Development here will serve as the foundation for higher intensity training in subsequent programs (i.e. Intermediate Strength and Strength/Power). 

 

Note, "intermediate" is a reflection of the acute variables (exercise selection, training frequency, etc.) and should not imply a medium level of difficulty. What to expect: barbell front/back squat, hex bar deadlift, dumbbell bench press, single-arm dumbbell row.