This is a 7 week hypertrophy program billed the “Generic Hypertrophy Block.” Following general periodization principles, this type of program could effectively be used prior to transitioning to a strength block, power block, and peaking block.
7 Week Hypertrophy Program Overview
| Program Name | Generic Hypertrophy Block |
|---|---|
| Program Goals | Hypertrophy |
| Days per Week | 6 Days |
| Program Length | 7 Weeks |
| Intensity | 65-70% of Training Max |
| RPE or % of 1RM | Both (RPE and % of 1RM) |
| Experience Level | Beginner, Intermediate, Advanced |
Generic Hypertrophy Block Spreadsheet
- Some of the weights will automatically populate based on the training max you input in the yellow cells.
- The T3 movements won’t automatically populate and you will need to write them in yourself or decide during the training session.
- If you expand rows 10 to 47 of the spreadsheet you can customize the program exercises if you want to make substitutions. If you do this, you should only need to edit the blue cells and those changes will be copied to the rest of the program.
- There is a note in the spreadsheet about trying to do 4 or 5 sessions per week. I don’t know why that note is there, as it’s pretty clear this spreadsheet is set up for 6 training days per week over 7 weeks. I’d just ignore that. It’s probably an error.
