Acummulation Phase (Hipertrophy)

Plan Details

The Acummulation Phase (Hipertrophy) routine by Melatonino is a 4 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

This is a 4 week routine based on what it's explained in a book called "Theory and Application of Mo... Read More

This is a 4 week routine based on what it's explained in a book called "Theory and Application of Modern Strength" by Christian Thibaudeau. In this approach, I opted for a Full Body Workout which should be performed up to 3 to 4 times a week, with a day of rest between workouts. There are 4 different routines, you can either choose to do the Drop Set or the Pre-Post-Fatigue for no more than two weeks and then proceed with any other, or mix up eccentrics with post-fatigue concentrics for the entire cycle. Rest times, sets and reps are specified inside each routine. Intensity should be lower and volume higher in the first part of the cycle, and progress to higher intensity and lower volume at the end of the 4 weeks. 60% RM is a good place to start and 80% should be ok at the end. Good luck, have fun and enjoy those gains.