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strengthbeginner
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
- 8 weeks
- Weekly load
- 2-3.5 h/wk
- Peak week
- 3.6 h
Who it's for
New to lifting or returning after 6+ months off. Can squat, hinge and press with light loads using good form.
Sample week 1
| Day | Session | Min | Intensity |
|---|---|---|---|
| Mon | Full Body A | 73 | hard |
| Tue | Rest | — | rest |
| Wed | Full Body B | 73 | hard |
| Thu | Rest | — | rest |
| Fri | Full Body C | 73 | hard |
| Sat | Rest | — | rest |
| Sun | Rest | — | rest |