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Hypertrophy Program

Hypertrophy block

Prerequisites

  • • All core concepts (Progressive Overload, Autoregulation, Deloading)
  • • Hypertrophy concept page
  • • All barbell lifts (Back Squat, Front Squat, Deadlift, Press)
  • • Established working weights on main lifts
  • • 6+ months of consistent training

Hypertrophy Program

A 4-day upper/lower block built around the principle that weekly per muscle group is the primary driver of growth. Heavy sets build tension, moderate sets build tension + , and light sets push blood and metabolites. All three matter.

Overview

This is an 8-week block designed for athletes who want to add muscle with minimal fat gain. It assumes a base of strength training and established working weights. Sessions are organized upper/lower, run twice per week, with progressive volume increases across the block.

Block structure:

  • Weeks 1–3: Base volume, moderate
  • Week 4: (50% volume, keep intensity)
  • Weeks 5–7: Peak volume, add one set per exercise
  • Week 8: Deload + testing

Who It Is For

  • Athletes who want to add lean mass
  • Anyone who’s finished a linear strength program and wants to shift focus
  • Athletes in an off-season or general prep phase
  • Anyone returning after a break who wants to rebuild

Not for:

  • Beginners (do Starting Strength or StrongLifts first)
  • Athletes 2 weeks out from competition
  • Anyone in a significant calorie deficit

Weekly Structure

Four days per week, upper/lower split:

DayFocusMuscle Groups
MondayUpper AChest, back, shoulders, arms
TuesdayLower AQuads, hamstrings, glutes, calves
ThursdayUpper BBack, chest, shoulders, arms
FridayLower B, quads, glutes, calves

Wednesday, Saturday, Sunday are rest days.

Optional 5th day: arms or weak points, low volume.

Sample Session — Upper A

  1. Barbell Bench Press — 4×6–8 @ 8
  2. Bent-Over Row — 4×8–10 @ RPE 8
  3. Incline Dumbbell Press — 3×10–12 @ RPE 8
  4. Lat Pulldown — 3×10–12 @ RPE 8
  5. Lateral Raise — 3×12–15 @ RPE 9
  6. Triceps Pushdown — 3×10–15 @ RPE 9
  7. Bicep Curl — 3×10–15 @ RPE 9

Sample Session — Lower A

  1. Back Squat — 4×6–8 @ RPE 8
  2. Romanian Deadlift — 4×8–10 @ RPE 8
  3. Leg Press — 3×10–12 @ RPE 8
  4. Leg Curl — 3×10–12 @ RPE 9
  5. Calf Raise — 4×12–15 @ RPE 9
  6. Hanging Knee Raise — 3×12–15

Progression Rules

Within a session: Add reps first, then weight.

  • Week 1: 4×6 at RPE 8
  • Week 2: 4×7 at same weight
  • Week 3: 4×8 at same weight
  • Week 4 (deload): 2×6 at same weight
  • Week 5: Add 5–10 lbs, back to 4×6
  • Repeat

Across the block: Add one working set per exercise each 3-week cycle. By week 7 you’re doing 5–6 sets per exercise on the main lifts.

Volume Targets

Per muscle group per week:

  • Minimum: 10 hard sets
  • Target: 14–20 hard sets
  • Advanced: 20–25 hard sets (only if recovery is elite)

Count a set as “hard” if it’s taken to RPE 7 or higher (3 or fewer reps left in reserve).

Autoregulation in Practice

This is a hypertrophy block, not a strength peak. RPE targets are 7–9, not 9–10.

  • RPE 7: 3 — leave it there on weeks 1–3
  • RPE 8: 2 reps in reserve — the working sweet spot
  • RPE 9: 1 rep in reserve — last set of each exercise, occasionally
  • RPE 10: failure — rarely, and only on isolation exercises

If your RPE is running 2+ points above target for 3+ sessions, cut the volume 20–30% and reassess sleep and nutrition.

Nutrition & Recovery

Hypertrophy requires fuel. This program will not work in a deficit.

  • Calories: 200–400 above maintenance
  • Protein: 1.6–2.2 g/kg per day
  • Sleep: 7–9 hours
  • Deload: every 4 weeks, no exceptions

Deload Protocol

Week 4 and week 8:

  • Cut volume 50–60%
  • Keep intensity (same weights, half the sets)
  • Keep frequency (same days)
  • RPE 5–7

The deload is not optional. It’s when the adaptation happens.

Common Pitfalls

  • Chasing weight instead of reps. Reps first, weight second.
  • Skipping the deload. You will stall and regress.
  • Too much cardio. 2× per week max, low intensity.
  • Not eating enough. Hypertrophy without a surplus is a slow grind.
  • Comparing sessions. Some days are stronger. Trust the weekly trend, not the daily number.

When to Switch

  • After 8 weeks: deload, retest working weights, then either repeat the block or shift to a strength phase (Wendler 5/3/1, Texas Method).
  • If you stall for 3 weeks: switch to a different split or reduce volume.
  • If you’re approaching competition: shift to a sport-specific or power block.

Journal

Uses the Training Log — Hypertrophy template. Track working sets, RPE, and weekly volume per muscle group.

  • Hypertrophy (concept page)
  • (concept page)
  • (concept page)
  • Deloading (concept page)
  • PPL (alternative hypertrophy split)