 Hypertrophy (For Strength) Mesocycle # 1

**The Three Kinds of Strength Training**
1. **Hypertrophy (For Strength)**  2-3 Training Cycles
   - Sets of 5-10  
   - Exercises that grow the most muscle but convert well to strength moves  
   - Slightly higher volumes  

2. **Basic Strength**  2-3 Training Cycles
   - Sets of 3-6  
   - Exercises that increase strength the most, and are very similar (or same as) competition/outcome exercises but  
   - Normal strength training volumes  

3. **Peaking Phase**  1 Training Cycle
   - Sets of 1-3  
   - Sets of 3-6 RPE 3-6 for technique between hard sessions  
   - Mostly competition exercises  
   - Loads go from RPE 7 to RPE 9  
   - Last week only RPE 3-6  
   - Volume progress from strength volumes to no training, then you’re ready to show off  

---------------------------------------------

**Phase Potentiation**

1. Put on muscle (with hypertrophy phase)  
2. Make muscle stronger (with basic strength phase)  
3. Peak for max performance (with peaking phase)  
4. Take an active rest phase  
   - 1-3 weeks of super easy or no formal training to heal up  
5. REPEAT!  

**Note:**  
A.) Best results with 2-3 hypertrophy and 2-3 strength phases in a row, just one peaking phase  
B.) You don’t have to peak if you don’t want to… can just do hypertrophy and strength back to back with an active rest on occasion  



default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Leg Curl

Deadlift (Barbell)

High Bar Squat (Barbell)

Sumo Squat Belt Squat

Leg Extension

Forward Sled

Squats/Deadlifts

Lateral Raise (Dumbbell)

Bench Press (Wide Grip)

Incline Bench Press (Dumbbell)

JM Press

Dumbbell Row

Ab Wheel

Upper

Safety Bar Squat

Romanian Deadlift (Barbell)

Hip Abductor (Machine)

Backward Sled

Dynamic Effort / Accessories

Bench Press (Barbell)

Pullover (Dumbbell)

Lat Pulldown (Neutral Grip)

Face Pull (Paused)

Dynamic Effort Upper

Deload

Dynamic Effort Lower

Deload 

0 reviews for Hypertrophy (For Strength) Mesocycle # 1