Simple Full Body Hypertrophy Training Program

The "Simple Full Body Hypertrophy Training Program" is structured to optimize muscle growth and strength through a well-rounded approach. It features two primary workout routines, labeled A and B, which are performed on consecutive days, followed by a rest day. This cycle is repeated throughout the training period.

Each workout is designed to target all major muscle groups, ensuring a comprehensive full-body workout. The program also includes guidelines for adjusting intensity and progression. Specifically, if an individual can perform two more reps than the target range, the load should be increased by 1.5%. Conversely, if they fall two reps short, the load is reduced by 10%. This method ensures that the workouts remain challenging and that the trainee continues to progress over time.

Incorporating principles from Dr. Andy Galpin’s podcast on muscle building and spine health exercises from Dr. McGill, the program is both scientifically grounded and practical. It is suitable for individuals at various fitness levels looking to improve their hypertrophy outcomes while maintaining overall body balance and spine health.