The primary goal of this program is to maximize muscle hypertrophy for individuals in the intermediate-advanced stage of training advancement. Because this program uses a very high-frequency approach, it is most likely a set-up you have never tried before and as such, will be useful for breaking through plateaus in size and/or strength – an issue most intermediate and advanced trainees deal with regularly.
It’s difficult to pin down exactly what “intermediate-advanced” means in terms of a specific training age because training years in the gym are not equal across individuals. Some folks, for example, may have spent 10 years training in the gym, but that time may only actually be “worth” one or two years if they've spent the majority of their time simply going through the motions without focus or direction. But as a general guide, if you've been training for roughly two-five years, with a generally serious approach toward your training sessions, you will benefit from this program.
If you've been training without adequate structure for even a few months, it doesn't matter how long you've been in the gym, this program will get you on the right track.
This program is intended to build on both my Push Pull Legs Hypertrophy Program and my Upper Lower Size & Strength Program, but you can still run this program without having run either of those two programs first. You can also run these programs in a different order, such as going from highest to the lowest frequency.
This would involve completing this program first, then running the Upper Lower program, and finally, the Push-Pull Legs.
Before we dive into the nuts and bolts of the program itself, I want to first make it clear what this training manual is intended to accomplish. As I'll allude to throughout the document, this program consists of two separate blocks, both lasting four weeks. Both blocks have a slightly different area of focus in terms of exercises, reps, and intensity.
Block 1 will start out quite slowly to give your body time to get acclimated to the higher training frequency. This is very important for preventing excessive joint stress, soreness, and fatigue.
Block 2 continues with the same primary goal of building muscular size but has more of a strength and skill focus, where you will be working up to a high exertion primary lift and then performing lighter back-off sets on a secondary compound movement.
This variation will make Block 2 a very challenging but also very enjoyable training segment of the program. At the end of Block 2, you have the option of running a planned deload week and then AMRAP (max) testing week. You are encouraged to do this to assess your strength progress throughout the program. If you are not concerned with strength and merely looking to build size however, you can instead simply start back with Week 1 (which functions as a deload) after Week 8, or advance onto a different program.
Because this is a very high-frequency program, with each body part being hit up to five days per week, recovery management is our top priority. For this reason, we will be focusing heavily on proper technique, careful exercise selection (prioritizing movements with a high stimulus to fatigue ratio), and the mind-muscle connection.
Most days begin with one heavy primary exercise at a moderate-high RPE, with the remainder of the session filled in with secondary and tertiary movements set toward reaching weekly volume targets for each muscle.
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