Training Volume & Intensity Balancer Tool

Balance your weekly training volume (sets/reps) and intensity (weights/load) based on goal, recovery, and experience to avoid over/under-training.

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Optimizes progression.

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We ask for primary goal, experience level, training frequency, current volume, current intensity, recovery ability, and program length because these balance load (e.g., deload every 4 weeks). These inputs prevent overtraining. Limitation: the tool uses general guidelines and may not suit individual recovery; monitor fatigue.

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Weekly Training Plan for Hypertrophy

Overview

For advanced lifters focusing on hypertrophy, the following weekly training plan incorporates medium volume with high intensity. This program is designed for a duration of 12 weeks or longer to ensure proper adaptation and growth.

Training Frequency

4-5 Days Per Week

Weekly Sets/Reps and Load

1. Sets: 10-15 sets per muscle group per week
2. Reps: 6-12 reps per exercise
3. Load: 85%+ of your 1 Repetition Maximum (1RM)

Progressive Overload

Progressive overload is the gradual increase of stress placed upon the body during exercise training. To effectively implement this principle, consider the following strategies:

• Increase Load: Gradually increase the weight you lift.
• Increase Reps: Add more repetitions while maintaining the same weight.
• Increase Sets: Add more sets to your workouts.
• Increase Frequency: Train the same muscle groups more often.
• Decrease Rest Time: Shorten rest intervals to increase workout density.

Sample Workout Split

Day 1: Upper Body

1. Bench Press: 4 sets of 6-8 reps (85% 1RM)
2. Bent Over Row: 4 sets of 6-8 reps (85% 1RM)
3. Overhead Press: 3 sets of 8-10 reps (85% 1RM)
4. Pull-Ups: 3 sets of 6-10 reps (weighted if possible)
5. Dumbbell Flyes: 3 sets of 10-12 reps (moderate load)

Day 2: Lower Body

1. Squats: 4 sets of 6-8 reps (85% 1RM)
2. Deadlifts: 4 sets of 6-8 reps (85% 1RM)
3. Leg Press: 3 sets of 8-10 reps (85% 1RM)
4. Lunges: 3 sets of 10 reps each leg (moderate load)
5. Calf Raises: 4 sets of 12-15 reps (moderate load)

Day 3: Push (Chest, Shoulders, Triceps)

1. Incline Dumbbell Press: 4 sets of 6-8 reps (85% 1RM)
2. Military Press: 4 sets of 6-8 reps (85% 1RM)
3. Tricep Dips: 3 sets of 8-10 reps (weighted if possible)
4. Lateral Raises: 3 sets of 10-12 reps (moderate load)
5. Skull Crushers: 3 sets of 10-12 reps (moderate load)

Day 4: Pull (Back, Biceps)

1. Deadlifts: 4 sets of 6-8 reps (85% 1RM)
2. Barbell Rows: 4 sets of 6-8 reps (85% 1RM)
3. Face Pulls: 3 sets of 10-12 reps (moderate load)
4. Bicep Curls: 3 sets of 10-12 reps (moderate load)
5. Shrugs: 3 sets of 10-12 reps (moderate load)

Optional Day 5: Conditioning/Active Recovery

• HIIT: 20-30 minutes of high-intensity interval training
• Mobility Work: Focus on flexibility and joint health

Conclusion

This program is structured to ensure you maximize muscle growth through progressive overload while maintaining a high level of intensity. Adjust loads and volume as necessary based on your recovery and progress.

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