Hypertrophy (3 Days) Program

This program is design to predominately increase your muscle mass as well as build your strength slightly by working out 3 days per week. It will keep to the following format: 4 weeks of resistance training with progressive overload, then 1 "deload" week (explained in program), followed by a 4-week updated block of resistance training that comes as a progression to the previous 4-week block, then 1 week of rest and active recovery, then starting again with a completely new 4-week program It is very important that you do everything that you can aid recovery with active recovery, correct warmup and cooldown, adequate nutrition, sleep, and rest when needed. After you've completed your 4th week of the program you will have a Deload week where you will lift 50-60% of the weight you previously lifted with the exercises being the same. This is to give your muscles a much-needed break and allow them to heal from any minor damage before starting your 4 week "progression phase" after that. Once you have finished the phase of the program you will have a full week of rest where you will need to focus on active recovery. To get the best results out of your hypertrophy program you will need to get your nutrition right, which includes being in a slight caloric surplus (eating more calories than you use per day) as well as eating adequate protein, carbs, and fats.