Strength Training
24-Week Strength & Hypertrophy Program (Intermediate to Advanced)
This 24-week program is designed to build both strength and muscle size (hypertrophy) in a structured two-part format. It includes progressive overload, multi-joint movements, and accessory work to maximize gains. The program is split into two 12-week phases, with each phase focusing on different aspects of strength and hypertrophy development.
Program Structure:
- Duration: 24 Weeks (Two 12-week phases)
- Frequency: 4-5 Days/Week
- Focus: Strength and hypertrophy
- Progression: Increase intensity every 4 weeks
This 24-week program offers a comprehensive approach to building strength and muscle size for intermediate to advanced lifters. Push yourself through each phase, progressively increasing intensity while maintaining recovery to maximize your results.
Part 1: Weeks 1-12 (Strength Foundation)
Phase 1: Weeks 1-4
Focus on building a foundation of strength with compound lifts and moderate accessory work.
Day 1: Upper Body Strength
Main Lifts:
- Barbell Bench Press – 4 sets of 6-8 reps
- Barbell Rows – 4 sets of 6-8 reps
Accessory Work:
- Overhead Press – 4 sets of 8-10 reps
- Pull-Ups (Weighted or Assisted) – 4 sets of max reps
- Tricep Dips – 4 sets of 10 reps
Day 2: Lower Body Strength
Main Lifts:
- Squats – 4 sets of 6-8 reps
- Romanian Deadlifts – 4 sets of 8-10 reps
Accessory Work:
- Bulgarian Split Squats – 3 sets of 12 reps per leg
- Leg Curls – 4 sets of 12-15 reps
- Calf Raises – 4 sets of 20 reps
Day 3: Rest or Active Recovery
- Light cardio, stretching, or yoga
Day 4: Push-Pull Strength
Main Lifts:
- Incline Barbell Press – 4 sets of 6-8 reps
- Pendlay Rows – 4 sets of 6-8 reps
Accessory Work:
- Arnold Press – 4 sets of 10 reps
- Seated Rows – 4 sets of 10 reps
- Bicep Curls – 4 sets of 12 reps
Day 5: Full-Body Strength
Main Lifts:
- Deadlifts – 4 sets of 4-6 reps
- Front Squats – 4 sets of 8 reps
Accessory Work:
- Dumbbell Lunges – 3 sets of 12 reps per leg
- Bench Press – 4 sets of 8 reps
- Pull-Ups – 4 sets of max reps
Phase 2: Weeks 5-8
Progressive overload. Increase weights by 5-10% and reduce rest times.
Phase 3: Weeks 9-12
Focus on intensity with drop sets, rest-pause sets, and additional volume.
Part 2: Weeks 13-24 (Hypertrophy & Advanced Techniques)
Phase 4: Weeks 13-16
Increase volume and incorporate hypertrophy techniques.
Day 1: Chest & Back
Superset 1:
- Flat Dumbbell Press – 4 sets of 8-10 reps
- Pull-Ups – 4 sets of max reps
Superset 2:
- Incline Dumbbell Press – 4 sets of 10 reps
- Barbell Rows – 4 sets of 8 reps
Accessory Work:
- Dumbbell Flyes – 4 sets of 12 reps
- Face Pulls – 4 sets of 15 reps
Day 2: Legs & Core
Superset 1:
- Squats – 4 sets of 6-8 reps
- Romanian Deadlifts – 4 sets of 8 reps
Accessory Work:
- Lunges – 4 sets of 12 reps per leg
- Plank – 4 sets of 1 minute
- Hanging Leg Raises – 4 sets of 12 reps
Day 3: Shoulders & Arms
Superset 1:
- Overhead Press – 4 sets of 8 reps
- Lateral Raises – 4 sets of 15 reps
Superset 2:
- Barbell Curls – 4 sets of 10 reps
- Tricep Extensions – 4 sets of 10 reps
Day 4: Full-Body Hypertrophy
Main Lifts:
- Deadlifts – 4 sets of 4-6 reps
- Front Squats – 4 sets of 8 reps
Accessory Work:
- Kettlebell Swings – 4 sets of 20 reps
- Pull-Ups – 4 sets of max reps
- Dumbbell Bench Press – 4 sets of 8 reps
Phase 5: Weeks 17-20
Focus on intensity with supersets, drop sets, and rest-pause sets.
Phase 6: Weeks 21-24
Peak hypertrophy with high-volume training and advanced techniques. Focus on maximizing muscle pump and recovery.
Recovery Tips:
- Ensure 7-9 hours of sleep per night
- Incorporate foam rolling and stretching
- Consider a deload week between Part 1 and Part 2 if needed
Nutrition Tips:
- Protein: 1.5-2.0g per kg of body weight
- Carbohydrates: Prioritize complex carbs for energy
- Fats: Include healthy fats to support recovery
- Hydration: Aim for 3-4 liters of water daily