Program Overview
Target: Intermediate trainees focused on evidence-based muscle hypertrophy
Schedule: Monday, Wednesday, Friday (48-72 hours rest between sessions)
Duration: 16-20 weeks with 4-week mesocycles
Session Length: 75-90 minutes
Focus: Balanced full-body development with optimal recovery
Evidence-Based Parameters
- Sets: 10-20 per muscle group per week (periodized)
- Reps: 6-20 (varied by exercise and phase)
- Intensity: 65-85% 1RM
- Rest: 2-4 minutes (compounds), 1-2 minutes (isolation)
- Frequency: 3x per week per muscle group
- Training System: Antagonist supersets, straight sets
General Warm-Up (10-12 minutes)
Perform before every session:
- Cat-Cow Stretches - 10 reps
- Arm Circles - 10 each direction
- Bodyweight Squats - 15 reps
- Push-ups - 8-12 reps
- Band Pull-Aparts - 15 reps
- Walking Lunges - 10 each leg
- Pike Walks - 6-8 reps
Exercise-Specific Warm-Up
- Primary Compound: Empty bar × 8, 50% × 5, 70% × 3
- Secondary Compounds: 50% × 5, working weight × 3
- Isolation: Light weight × 8-10
Mesocycle Periodization
Weeks 1-4: Volume Accumulation (10-14 sets/muscle/week)
- Focus on form perfection and movement quality
- Conservative loads, higher rep ranges
- Establish baseline strength levels
Weeks 5-8: Volume Intensification (14-18 sets/muscle/week)
- Increase training volume systematically
- Moderate loads, mixed rep ranges
- Introduce intensity techniques
Weeks 9-12: Volume Peak (16-20 sets/muscle/week)
- Maximum productive volume
- Higher loads, lower rep ranges
- Advanced intensity techniques
Weeks 13-16: Deload & Specialization (8-12 sets/muscle/week)
- Reduce volume by 40-50%
- Maintain intensity
- Address weak points
Day 1 - Monday (Primary Push Focus)
| Exercise | Sets | Reps | %1RM | Rest | Notes |
|---|---|---|---|---|---|
| A1. Barbell Bench Press | 4 | 6-8 | 80-85% | 3 min | Primary chest development |
| A2. Bent-Over Barbell Row | 4 | 6-8 | 80-85% | 3 min | Antagonist pairing |
| + | + | + | + | + | + |
| B1. Barbell Squat | 4 | 8-10 | 75-80% | 3 min | Primary leg movement |
| B2. Romanian Deadlift | 3 | 10-12 | 70-75% | 2 min | Posterior chain |
| + | + | + | + | + | + |
| C1. Dumbbell Shoulder Press | 3 | 8-12 | 70-80% | 2 min | Shoulder development |
| C2. Lat Pulldowns | 3 | 10-12 | 70-75% | 2 min | Lat width |
| + | + | + | + | + | + |
| D1. Close-Grip Bench Press | 3 | 10-15 | 65-75% | 90s | Tricep emphasis |
| D2. Barbell Curls | 3 | 10-15 | 65-75% | 90s | Bicep emphasis |
| + | + | + | + | + | + |
| E1. Walking Lunges (DB) | 2 | 12-15 each | 65-70% | 90s | Unilateral leg |
| E2. Plank | 2 | 45-60s | BW | 60s | Core stability |
Total Volume: Chest: 4 sets, Back: 7 sets, Legs: 6 sets, Shoulders: 3 sets, Arms: 6 sets
Day 2 - Wednesday (Primary Pull Focus)
| Exercise | Sets | Reps | %1RM | Rest | Notes |
|---|---|---|---|---|---|
| A1. Deadlift | 4 | 5-6 | 80-85% | 4 min | Primary posterior chain |
| A2. Dumbbell Bench Press | 4 | 8-10 | 75-80% | 3 min | Chest volume |
| + | + | + | + | + | + |
| B1. Front Squat | 3 | 8-12 | 70-80% | 3 min | Quad emphasis |
| B2. Single-Arm DB Row | 4 | 8-10 each | 75-80% | 2 min | Unilateral back |
| + | + | + | + | + | + |
| C1. Overhead Press | 3 | 8-12 | 70-80% | 2 min | Vertical push |
| C2. Cable/DB Rows | 3 | 10-12 | 70-75% | 2 min | Mid-trap focus |
| + | + | + | + | + | + |
| D1. Hammer Curls | 3 | 12-15 | 65-70% | 90s | Bicep/forearm |
| D2. Overhead Tricep Extension | 3 | 12-15 | 65-70% | 90s | Tricep isolation |
| + | + | + | + | + | + |
| E1. Bulgarian Split Squats | 2 | 10-12 each | 65-70% | 90s | Unilateral strength |
| E2. Face Pulls | 2 | 15-20 | Light | 60s | Rear delt/posture |
Total Volume: Back: 8 sets, Chest: 4 sets, Legs: 5 sets, Shoulders: 5 sets, Arms: 6 sets
Day 3 - Friday (Balanced Volume)
| Exercise | Sets | Reps | %1RM | Rest | Notes |
|---|---|---|---|---|---|
| A1. Incline DB Press (45° lean) | 4 | 8-10 | 75-80% | 3 min | Upper chest focus |
| A2. T-Bar/Landmine Rows | 4 | 8-10 | 75-80% | 3 min | Thick back development |
| + | + | + | + | + | + |
| B1. Sumo Deadlift | 3 | 8-12 | 70-80% | 3 min | Hip/glute emphasis |
| B2. Goblet Squats | 3 | 12-15 | 65-75% | 2 min | Quad pump |
| + | + | + | + | + | + |
| C1. Lateral Raises | 3 | 12-20 | 60-70% | 90s | Side delt isolation |
| C2. Reverse Flyes | 3 | 15-20 | 60-65% | 90s | Rear delt balance |
| + | + | + | + | + | + |
| D1. Dumbbell Flyes | 3 | 12-15 | 65-70% | 90s | Chest isolation |
| D2. 21s Bicep Curls | 3 | 7+7+7 | 65-70% | 2 min | Bicep intensity |
| + | + | + | + | + | + |
| E1. Calf Raises | 3 | 15-25 | 70-80% | 60s | Calf development |
| E2. Russian Twists (DB) | 2 | 20-30 | Light | 60s | Rotational core |
Total Volume: Chest: 7 sets, Back: 4 sets, Legs: 6 sets, Shoulders: 6 sets, Arms: 3 sets
Weekly Volume Distribution
Total Weekly Sets Per Muscle Group:
- Chest: 15 sets (5 + 4 + 7) - Optimal range
- Back: 19 sets (7 + 8 + 4) - Upper optimal range
- Legs: 17 sets (6 + 5 + 6) - Optimal range
- Shoulders: 14 sets (3 + 5 + 6) - Optimal range
- Arms: 15 sets (6 + 6 + 3) - Optimal range
Push:Pull Ratio: 1:1.27 (Slight pull emphasis for balance)
Unilateral Training: ~25% of total volume
Progressive Overload Strategies
Primary Progression (Weeks 1-12):
- Reps First: Add 1 rep per set when lower range achieved
- Load Second: Increase weight by 2.5-5 lbs when upper range achieved
- Volume Third: Add sets during volume phases
Secondary Progressions:
- Tempo Manipulation: 3-1-1-1 (eccentric-pause-concentric-pause)
- Range of Motion: Deficit work, paused reps
- Density: Reduce rest periods by 15-30 seconds over time
Intensity Techniques (Weeks 5+):
- Drop Sets: Reduce weight 20-30%, continue to failure
- Rest-Pause: 10-15 second pause, additional 3-5 reps
- Cluster Sets: Break set into mini-sets with 15s rest
Exercise Substitutions & Progressions
Equipment Limitations:
| Original Exercise | Alternative |
|---|---|
| Incline DB Press | 45° lean on flat bench |
| T-Bar Rows | Landmine rows or corner setup |
| Cable Rows | Resistance band rows |
| Lat Pulldowns | Wide-grip pull-ups (assisted) |
| Face Pulls | Band pull-aparts |
Progression Hierarchy
- Barbell → Dumbbell: Better stability challenge
- Bilateral → Unilateral: Address imbalances
- Stable → Unstable: Increase core demands
- Isolation → Compound: Improve coordination
Recovery & Periodization
Rest Day Activities
- Active Recovery: 20-30 minutes walking
- Mobility Work: 15-20 minutes stretching/foam rolling
- Sleep Priority: 7-9 hours nightly
- Stress Management: Meditation, relaxation techniques
Deload Protocols
- Week 4, 8, 12: Reduce volume by 40%
- Week 16: Reduce volume by 50%
- Intensity Maintenance: Keep loads at 70-80% during deloads
- Movement Quality: Focus on perfect form
Recovery Monitoring
- HRV Tracking: Heart rate variability trends
- Sleep Quality: Duration and subjective quality
- Subjective Wellness: 1-10 scale daily
- Performance Metrics: Reps at given loads
Safety & Form Guidelines
Non-Negotiable Safety Rules
- Always use safety bars for squats, bench press
- Warm up progressively - never skip warm-up sets
- Maintain neutral spine on all loaded movements
- Control eccentric phase - 2-3 second lowering
- Full range of motion when pain-free
Form Checkpoints:
Squats:
- Feet shoulder-width, toes slightly out
- Chest up, core braced
- Descend to thigh parallel (or deeper if mobile)
- Drive through full foot
Bench Press:
- Shoulder blades retracted and down
- Feet firmly planted
- Bar touches chest, press to lockout
- Maintain natural arch
Deadlifts:
- Bar over mid-foot throughout
- Neutral spine, chest up
- Drive hips forward to lockout
- Control descent
Rows:
- Slight forward lean, core tight
- Pull to lower chest/upper abdomen
- Squeeze shoulder blades together
- Control the negative
Nutrition & Supplementation
Hypertrophy Nutrition Guidelines:
- Protein: 1.2-1.6g per lb bodyweight daily
- Carbohydrates: 2-3g per lb bodyweight (training days)
- Fats: 0.4-0.6g per lb bodyweight
- Calories: Slight surplus (200-500 above maintenance)
Timing Recommendations:
- Pre-workout: 20-40g carbs, 20-30g protein (1-2 hours prior)
- Post-workout: 20-40g protein within 2 hours
- Daily Distribution: Protein every 3-4 hours
Evidence-Based Supplements:
- Creatine Monohydrate: 3-5g daily
- Whey Protein: 25-50g post-workout (if needed)
- Vitamin D3: 2000-4000 IU daily
- Omega-3: 1-3g EPA/DHA daily
Program Progression & Advancement
When to Progress to Intermediate+:
- Completed 16+ weeks consistently
- Strength gains plateau despite proper programming
- Desire for more specialized training
- Comfortable with advanced techniques
Next Phase Options:
- Upper/Lower Split: 4-day training
- Push/Pull/Legs: 6-day training
- Specialization Phases: Focus on weak points
- Powerlifting Transition: Strength-focused programming
Success Metrics:
- Strength Improvements: 10-30% increases in major lifts
- Visual Changes: Progress photos, measurements
- Recovery Quality: Consistent energy, good sleep
- Movement Quality: Perfect form on all exercises
Key Takeaways
- ✅ Optimal rest periods: 2-4 minutes for maximum volume maintenance
- ✅ Balanced frequency: 3x per week allows proper recovery
- ✅ Evidence-based volume: 10-20 sets per muscle group per week
- ✅ Movement balance: 1:1.27 push:pull ratio with posterior emphasis
- ✅ Progressive periodization: Systematic volume and intensity progression
- ✅ Recovery integration: Built-in deloads and monitoring protocols
Expected outcomes with consistent execution:
- Significant strength gains across all major lifts
- Visible muscle growth within 8-12 weeks
- Improved movement quality and body composition
- Reduced injury risk through balanced programming
- Sustainable long-term progress through proper periodization
Remember: Consistency trumps perfection. Execute this program with 80% adherence for 16 weeks rather than 100% adherence for 4 weeks.