A common alternative that balances heavy strength sessions with higher-volume hypertrophy work, hitting muscles twice per week. The Progression Model: "Wave Loading"
Allows you to select 2–3 specific muscle groups to focus on by adding extra volume. Jeff Nippard's Upper Lower Strength and Size Pr...
Trains each muscle group three times per week. Day 1: Lower (Back Squat focus) Day 2: Upper (Bench Press focus) Day 3: Lower (Deadlift focus) Day 4: Upper (Incline Bench focus) Day 5: Lower (Back Squat focus) Day 6: Upper (Overhead Press focus) Day 7: Rest A common alternative that balances heavy strength sessions
Week 1 is an intro week (relatively easy), Week 2 is harder, and Week 3 is very challenging. Week 2 is harder