Muscleintermediate10 weeks
10-Week Hypertrophy Blast
High-volume hypertrophy program with progressive overload and deload weeks.
Week-by-Week Overview
| Week | Focus | Monday | Wednesday | Friday |
|---|---|---|---|---|
| 1 | Volume Intro | Chest + Triceps (4x10) | Back + Biceps (4x10) | Legs + Shoulders (4x10) |
| 2 | Volume | Chest + Triceps (4x12) | Back + Biceps (4x12) | Legs + Shoulders (4x12) |
| 3 | Volume+ | Chest + Triceps (5x10) | Back + Biceps (5x10) | Legs + Shoulders (5x10) |
| 4 | Deload | Chest + Triceps (3x8) | Back + Biceps (3x8) | Legs + Shoulders (3x8) |
| 5 | Intensify | Chest + Triceps (5x8) | Back + Biceps (5x8) | Legs + Shoulders (5x8) |
| 6 | Intensify+ | Chest + Triceps (5x6) | Back + Biceps (5x6) | Legs + Shoulders (5x6) |
| 7 | Overreach | Chest + Triceps (6x6) | Back + Biceps (6x6) | Legs + Shoulders (6x6) |
| 8 | Deload | Chest + Triceps (3x8) | Back + Biceps (3x8) | Legs + Shoulders (3x8) |
| 9 | Strength-Hyb | Chest + Triceps Heavy | Back + Biceps Heavy | Legs + Shoulders Heavy |
| 10 | Peak | Max Chest + Triceps | Max Back + Biceps | Max Legs + Shoulders |
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