01 · chest
Incline barbell bench press (30°)
Жим штанги на наклонной скамье 30 градусов
3x6 · RPE 7
← All programs
build_muscle · strength · advanced
Advanced Hypertrophy
by Andrey Skoromny
Two mesocycles — a 4-week strength block followed by 5 weeks of pure hypertrophy. High RPE, supersets, and a wide exercise rotation.
Structure
Mesocycle 1
4 cyclesday 1
Day 1
day 2
Day 2
day 3
Day 3
day 4
Day 4
day 5
Day 5
Mesocycle 2
5 cyclesday 1
Day 1
day 2
Day 2
day 3
Day 3
day 4
Day 4
day 5
Day 5
day 6
Day 6
Sample session
6 exercises · 48 min · ~240 kcalA peek inside Day 1 of Advanced Hypertrophy. Tap any exercise to watch the form-cue clip — the same demo your coach surfaces during the session.
02 · chest
Flat dumbbell fly
Разведение гантелей лежа на горизонтальной скамье
3x10 · RPE 7
03 · chest
Parallel bar dips
Отжимания на брусьях
3x20 · RPE 7
04 · chest
Cable crossover
Кроссовер
3x25 · RPE 7
05 · chest
Hammer Strength chest press
Жим в хаммере
3x30 · RPE 7
06 · calves
Seated calf raise
Подъем на носки сидя в тренажере
3x10 · RPE 7
ready when you are
Start Advanced Hypertrophy free.
14 days. Cancel any time. We'll set up the calendar; you just show up.
Start free trial