This 16-week programme is designed to help you gain muscle mass, Gaining muscle is a long process and takes time, hence the length being 4 months.
This programme is designed for intermediates and upward. This programme will be hard work and involves a lot of training volume. This programme is not specific to any sport and is not recommended for athlete’s particularly in- season as it will bring about high levels of fatigue. This is for the general population or strength athletes, looking to pack on muscle.
The programme itself is split into 4, 4-week blocks. The blocks themselves are made up of 4 training sessions, split in to 2 upper body and 2 lower body sessions, as well as an optional 5th session. Within the programme, you have a much larger amount of freedom (relative to 6, 8 & 12 week programmes) in terms of exercise selection / variations of exercises. This allows you to choose the exercises most suitable to your goals and abilities.
This programme is best to be followed up with the 12-week strength programme, to really unlock the your strength potential with your new found muscle mass. The 16- week hypertrophy and 12-week strength programme can be run back-to-back multiple times with different variations. As a result, these programmes can be run in succession multiple times, but still eliciting positive adaptations.
Please note – This is only a small glimpse of the programme & some exercise variations. This is not the whole programme