4 Week Hybrid Strength & Hypertrophy Blueprint

What this program does

A focused 4-week cycle that rebuilds strength, sharpens technique and jump-starts muscle growth in just three efficient sessions per week. Each workout blends a full-body compound lift, targeted accessory supersets and a short, optional conditioning finisher, giving you balanced development and better work capacity without exhausting recovery reserves. Guided progressions tell you exactly when to add reps or load, while the included tracker totals your weekly training volume and suggests next-week targets so you’re always moving forward. Ideal for beginners seeking a clear roadmap, intermediates returning from a layoff, or anyone who needs a fast yet effective reset before the next long block.

Who It’s For

• Time-crunched lifters who want three 45–60 min sessions that still deliver real overload.

• Newer trainees (< 1 year) looking for a safe, no-fluff introduction to progressive overload.

• Intermediates (1–3 years) coming back from a break or plateau, craving a short, structured “rebuild” block.

• Anyone who values data-driven progress checks rather than guessing at what weight to hit next.

What You’ll Get

• Detailed 4-week PDF manual—day-by-day exercise order, sets, reps, RPE tables and tempo cues.

• Weekly progression tracker (Google Sheets)—auto-calculates volume (Σ load × reps), flags RPE, and shows recommended next-week loads.

• Quick-start nutrition guide—basic macro targets & sample meal ideas for muscle-building or lean-bulking.

• Optional conditioning finishers—8-minute EMOM or mini-circuits to boost work capacity.

• Lifetime updates—get free revisions if I tweak or add new drills to the program in the future.

• 30-day money-back guarantee—follow the plan, log your work, and if you see zero progress I’ll refund you—no questions asked.

Program Structure

Week 1 – Foundation

• Focus: Groove movement patterns, build mobility, and set baseline loads

• RPE targets: 6–7 on compound lifts, controlled tempo on accessories

Week 2 – Volume Build

• Focus: Add accessory volume to prime hypertrophy (tri-sets, supersets)

• Compound lifts still moderate (RPE 7), accessories at 8–9 total intensity

Week 3 – Strength Emphasis

• Focus: Increase lift intensity (load + RPE 8–9) on main movements

• Accessories drop to moderate volume but stay challenging (RPE 7–8)

Week 4 – Performance Week & Deload

• Focus: Two moderate sessions (RPE 7), one peak test (3-rep max or AMRAP at RPE 9)

• 30–40 % volume reduction on accessory work; conditioning de-emphasised

• Enter next cycle recovered, primed for fresh overload

Each week consists of three training sessions—Day 1 (Chest + general upper), Day 2 (Back + general upper), and Day 3 (Legs + lower-body focus)—plus an optional conditioning day (20–30 min low-impact cardio). Workouts run 45–60 minutes including warm-up and cool-down.