Structure
Two power days and two hypertrophy days.
Upper and lower power days train the main lifts in lower rep ranges; upper and lower hypertrophy days use moderate loads and higher reps for volume.
Progression rule
Progress load in lower rep ranges.
Progress reps and volume at moderate loads.
Keep the two goals from cannibalizing recovery.
Program signals
Common mistakes
It turns four power days into a recipe for burnout.
The strength base is what makes the size useful.
Four hard days a week needs a clear easing rule.
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