TLA Athletics

Hypertrophy Block (Muscle Growth)

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This is a 4 week hypertrophy plan for an intermediate lifter (someone who has more then 6 months of lifting experience may try this as well) and consists of working out 4 days a week with an optional 5th day for the lifter if they desire. Hypertrophy is generally created in the 8-12 rep range while using around 50-75% of your 1RM. We included everything in an excel sheet so all you have to do is type in your 1RM for squat, deadlift and bench, then your program will automatically be calculated for you. This program follows a routine that uses 2 main lifts with 3-5 assistance exercises as well. Rest periods typically should be 1-2 minutes for hypertrophy training.