Hypertrophy Specific Training (HST) involves cycling between high-volume, low-intensity training and low-volume, high-intensity training. This HST routine employs a weekly undulating periodization (WUP) model. Here, the primary training focus (intensity and volume) will shift on a weekly basis. We'll still maintain the 4-week mesocycle structure for organizational purposes. The recommended set and rep ranges are considered optimal as they balance between strength and hypertrophy, stimulate optimal muscle fiber recruitment and activation, generally reduces the risk of overuse injuries, allow for gradual increases in weight over time (progressive overload), which is essential for continued muscle growth and strength gains, and can be adjusted to accommodate different fitness levels and training goals. While traditional PPL routines consist of only 3 training sessions per microcycle, this HST PPL program incorporates 4. Week 1: push, pull, legs, push. Week 2: pull, legs, push, pull. Week 3: legs, push, pull, legs. Week 4: push, pull, legs, push. The rotating 4-day PPL split ensures that each muscle group experiences different intensity and volume loads throughout the weeks: Example for Chest (Push): Week 1: Trained twice with potentially higher overall volume and moderate intensity. Week 2: Trained once with potentially moderate volume and intensity. Week 3: Trained once with potentially higher volume and lower to moderate intensity. Week 4: Trained twice with potentially moderate overall volume and intensity. RPE is a subjective scale (often 1-10) used to measure the intensity of exercise. For our purposes, we'll primarily focus on the higher end of the scale, relating it to how many more repetitions you could perform at the end of a set with good form (Reps in Reserve - RIR). RPE 10: Maximal effort, 0 reps possible (0 RIR). RPE 9: 1 more rep possible (1 RIR). RPE 8: 2 more reps possible (2 RIR). RPE 7: 3 more reps possible (3 RIR). RPE 6: 4 more reps possible (4 RIR). RPE 5: 5 more reps possible (5 RIR). Lower RPE values indicate lighter effort with more reps in reserve. Macrocycle Overview (16 Weeks): The overall goal of this program is strength and hypertrophy, but each week will have a slightly different emphasis. Mesocycle Breakdown (4 Weeks Each): 1. Mesocycle 1 (Weeks 1-4): Hypertrophy Focus • Goal: Primarily to build muscle mass and increase work capacity. • Week 1: High Volume, Moderate Intensity (8-12 reps / RPE 7-8) - Focus on building a base and getting accustomed to the movements. • Week 2: Moderate Volume, Moderate Intensity (6-10 reps / RPE 8) - Slightly increase the weight while maintaining good volume. • Week 3: Higher Volume, Lower to Moderate Intensity (10-15 reps / RPE 6-7) - Focus on metabolic stress and time under tension. • Week 4: Moderate Volume, Moderate Intensity (8-12 reps / RPE 7-8) - A blend to consolidate and prepare for the next mesocycle. • Weight: Ranges from <60% to around 75-80% 1RM. • Sets: 3-4 sets for most exercises. • Rest: Moderate (60-90 seconds). 2. Mesocycle 2 (Weeks 5-8): Strength Focus • Goal: Primarily to increase maximal strength, with some hypertrophy maintenance. • Week 5: Moderate Volume, Moderate to High Intensity (5-8 reps / RPE 8-9) - Transitioning into heavier loads. • Week 6: Lower Volume, High Intensity (3-5 reps / RPE 9) - Focus on strength development. • Week 7: Moderate Volume, Moderate Intensity (6-8 reps / RPE 8) - Maintaining strength while allowing for some recovery. • Week 8: Lower Volume, High Intensity (3-5 reps / RPE 9) - Another push for strength gains. • Weight: Ranges from around 70% to 85-95% 1RM. • Sets: 2-3 sets for most exercises. • Rest: Longer (90-150 seconds). 3. Mesocycle 3 (Weeks 9-12): Strength & Hypertrophy Integration • Goal: To train both strength and hypertrophy more directly within the weekly structure. • Week 9: Moderate Volume, Moderate Intensity (8-12 reps / RPE 7-8) - Hypertrophy focus. • Week 10: Moderate Volume, Moderate to High Intensity (5-8 reps / RPE 8-9) - Strength-hypertrophy blend. • Week 11: Higher Volume, Moderate Intensity (10-15 reps / RPE 6-7) - Hypertrophy focus. • Week 12: Lower Volume, High Intensity (3-5 reps / RPE 9) - Strength focus. • Weight: Ranges from around 65% to 85-90% 1RM. • Sets: 2-3 sets for most exercises. • Rest: Moderate to slightly longer (75-120 seconds). 4. Mesocycle 4 (Weeks 13-16): Peaking/Deload Integration • Goal: To peak strength and incorporate strategic deload periods. • Week 13: Moderate Volume, High Intensity (3-5 reps / RPE 10) - Strength focus. • Week 14: Low Volume, Low Intensity (Deload / RPE 4-5) - Active recovery, focusing on movement and blood flow. • Week 15: Moderate Volume, High Intensity (3-5 reps / RPE 9) - Another push for strength. • Week 16: Moderate Volume, Moderate Intensity (6-10 reps / RPE 7-8) - Transition or lighter training before a new macrocycle. • Weight: Varies significantly depending on the week, ranging from very light during deload to very heavy (up to 95-100% 1RM) during peaking. • Sets: Lower on high-intensity weeks, moderate on deload/transition weeks. • Rest: Longer on high-intensity weeks, moderate on others. This weekly undulating periodization model offers a structured way to incorporate variations in training intensity and volume to stimulate both strength and hypertrophy over the 16-week macrocycle. The weekly shifts provide a clear focus for each training block while still avoiding prolonged periods of the same type of training. Key Points: Progressive overload: Gradually increase the weight or reps over time. If you cannot increase weight, increase reps. Intensity: Intensity may be introduced using rest-pause sets, pyramid sets, forced reps, partial reps, slow reps, or explosive reps. Focus on hitting failure within the rep ranges shown. Rest and recovery: Ensure adequate sleep and nutrition. Listen to your body: Avoid overtraining. Undulating Periodization: A systematic approach that involves alternating between high-volume, low-intensity workouts and low-volume, high-intensity workouts. The goal of periodization is to maximize strength, muscle growth, and performance by varying training variables such as volume, intensity, and rest.