Strength Training – Hypertrophy with Volume Landmarks

About the plan

10-week strength training plan for people who have been training for a while and want to build muscle following what the hypertrophy literature actually shows: each muscle group trained twice a week and volume rising week by week up to the limit you can recover from. The split is chest and back on Monday, quad-focused legs on Tuesday, shoulders and arms on Thursday, hamstring-focused legs on Friday and a second pass of back and chest on Saturday with different angles. Load is not prescribed as a percentage but by reps in reserve — you start week 1 leaving three reps in the tank and reach weeks 3 and 7 leaving only one. Volume starts from the minimum that still produces growth and rises one set per exercise each week to the maximum recoverable volume in weeks 3 and 7, with deloads in weeks 4 and 8. Load progression is dual: when you reach the top of the rep range on all sets of an exercise, raise the load in the next session and go back to the bottom of the range. Week 9 is a shock week with drop sets and rest-pause, and week 10 closes the cycle by repeating the loads from the first week so you can measure how much you gained.