Strength and Hypertrophy Program

Who it is for

Lifters who want heavy work and enough volume to build muscle.

Weekly schedule

Four days per week.

Workout table

The complete plan.

Upper Strength

Exercise	Sets	Reps	Rest	Notes
Bench Press	4	4	3 min	Heavy press.
Barbell Row	4	6	2 min	Heavy pull.
Overhead Press	3	6	2 min	Secondary.
Pull-Up	3	AMRAP	2 min	Back.

Lower Strength

Exercise	Sets	Reps	Rest	Notes
Barbell Squat	4	4	3 min	Heavy squat.
Deadlift	3	3	3 min	Heavy pull.
Leg Press	3	8	2 min	Volume.
Plank	3	60 sec	60 sec	Core.

Upper Hypertrophy

Exercise	Sets	Reps	Rest	Notes
Incline Bench Press	3	10	90 sec	Chest.
Cable Row	3	12	90 sec	Back.
Dumbbell Bench Press	3	10	90 sec	Press.
Curl	3	12	60 sec	Arms.

Lower Hypertrophy

Exercise	Sets	Reps	Rest	Notes
Front Squat	3	8	2 min	Quads.
Romanian Deadlift	3	10	2 min	Hamstrings.
Bulgarian Split Squat	3	10/side	90 sec	Single-leg.
Calf Raise	3	15	60 sec	Optional.

Volume target

Why this plan fits the set-volume guidance.

The weekly targets below keep the plan inside the practical ranges from the evidence section: enough hard sets to grow or build strength, but not so much that recovery becomes the limiting factor.

Area	Target in this template	Why
Chest / pressing	10-14 hard sets	Middle of the intermediate growth range.
Back / pulling	12-16 hard sets	Higher target because back tolerates volume well.
Quads	10-14 hard sets	Split across multiple sessions.
Hamstrings / glutes	8-12 hard sets	Hinge plus squat-pattern overlap.
Arms / delts / core	4-10 direct sets	Kept moderate to protect recovery.

Starting weights

Start lighter than you think.

Choose weights you can complete with clean reps and about two reps left in reserve. If the movement is new, use the empty bar, dumbbells, or a machine variation first.

Progression

Add weight after clean sessions.

When all prescribed sets and reps feel controlled, add the smallest practical jump next time. If form breaks, repeat the load or reduce it slightly.

Warmups

Ramp up before the work sets.

Use a few lighter sets before the first heavy barbell lift of the day. The warmup calculator can turn your working weight into practical jumps.

Substitutions

Swap by movement pattern.

Keep the same pattern when you substitute: squat for squat, press for press, row for row, hinge for hinge. Track the swap so the next session still makes sense.

Common mistakes

Do not turn week one into a max test.

The goal is repeatable training. Avoid adding weight too quickly, skipping warmups, changing every exercise at once, or taking every set to failure.

RackMath handoff

The page gives the plan. The app runs it.

Open this workout in RackMath when you want saved exercises, exact plates, timers, history, and progression ready before the next set.

Evidence basis

How these workout templates choose volume and effort.

These templates use conservative weekly volume targets so the plan is useful without pretending every lifter needs maximal volume on day one.

Weekly sets

For muscle growth, most templates aim the main trained muscles toward the lower-to-middle end of a practical hypertrophy range first, then let lifters add volume only when recovery and performance are good.

Hard-set effort

Most work sets should feel challenging but repeatable, roughly RPE 7-9. Failure is RPE 10 and should be used sparingly, not as the default for every exercise.

Strength work

Strength-focused lifts use heavier, more specific work with longer rest. The goal is clean practice under meaningful load, not turning every session into a max test.

Recovery adjustment

If joints, soreness, sleep, motivation, or performance trend down, reduce weekly volume before adding more sets. Moderate recovery issues may justify a 10-20% reduction; poor recovery may need 20-30%.

Training level	Default weekly hard sets per muscle	How to use it
Beginner	6-10	Learn technique and recover well before adding sets.
Intermediate	10-16	Add sets only when performance is stable.
Advanced	12-20+	Use higher volumes selectively for muscles that recover well.

Sources: ACSM updated resistance training guidance, Baz-Valle et al. 2022 systematic review on resistance training volume and hypertrophy, and Ralston et al. 2017 meta-analysis on weekly set volume and strength gain. These pages are general fitness education, not medical advice.