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strengthadvanced
Hypertrophy
Muscle growth via moderate loads (60-75% 1RM), higher weekly hard sets and progressive overload. Push/pull/legs or upper/lower. Deload every 4th week.
- Length
- 12 weeks
- Weekly load
- 4-7 h/wk
- Peak week
- 4.6 h
Who it's for
2+ years of structured lifting; comfortable with barbell compounds and RPE-based loading.
Sample week 1
| Day | Session | Min | Intensity |
|---|---|---|---|
| Mon | Push A | 52 | hard |
| Tue | Pull A | 49 | hard |
| Wed | Rest | — | rest |
| Thu | Legs A | 58 | hard |
| Fri | Push B | 61 | hard |
| Sat | Pull B | 58 | hard |
| Sun | Rest | — | rest |