The Hypertrophy program

Volume for size

Muscle grows from volume, not from one heroic set. These blocks stack accessory work on top of your main lifts.

Your week

day 1  push — press + triceps
day 2  pull — rows + biceps
day 3  legs — squat + hamstrings
day 4  upper — shoulders + arms

Progression

Add a rep before you add weight. When you hit the top of the range, add load and drop back down.