Hypertrophy Periodization

Hypertrophy Periodization

Cycle 1 (12-16 weeks) (Avg Rep - 9.5)

Accumulation 1 Intensification 1 Accumulation 2 Intensification 2

Hypertrophy Functional Hypertrophy Hypertrophy Relative Strength

3 x 12-15 4 x 6-8 3 x 10-12 5 x 4-6

Cycle 2 (12-16 weeks) (Avg Rep - 7.6)

Accumulation 3 Intensification 3 Accumulation 4 Intensification 4

Hypertrophy Functional Hypertrophy Hypertrophy Relative Strength

12,11,10 4 x 5-7 3 x 8-10 6 x 3-5

Cycle 3 (12-16 weeks) (Avg Rep - 8.4)

Accumulation 5 Intensification 5 Accumulation 6 Intensification 6

Hypertrophy Functional Hypertrophy Hypertrophy Functional Hypertrophy

12,10,8,15 8,8,6,6 10,10,10,8 8,4,8,4,8