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10-week intermediate upper-body hypertrophy program

An evidence-based hypertrophy program focusing on high-frequency upper body training, progressive overload, and scheduled deloads.

Static — this skill doesn't adapt to your week.

Tags: hypertrophy, upper-body, periodization, intermediate

Tools used

Procedure

Procedure

  1. Assess Readiness and Phase: Determine the user's current training week relative to the 10-week cycle using get_current_week. Follow the volume and intensity hierarchy based on the phase schedule:

    • Weeks 1–2 (Intro): 12 sets/muscle; RPE 7–8.
    • Weeks 3–5 (Accumulation I): 15–18 sets/muscle; RPE 8–9.
    • Week 6 (Deload): 50% volume reduction; RPE 6–7.
    • Weeks 7–9 (Accumulation II): 18–20 sets/muscle; RPE 9–10.
    • Week 10 (Taper/Test): 10–12 sets/muscle; test new 8–12RM.

  2. Generate Weekly Structure: Use create_week to establish a 4-day split (Upper A, Lower, Upper B, Lower).

  3. Program Upper A (Push Focus):

    • Primary: Bench Press (Flat/Incline) - 3 x 6–8 (RPE 8-9).
    • Secondary: Overhead Press (DB or BB) - 3 x 8–10 (RPE 8-9).
    • Accessory 1: Chest Flyes (Cable/DB) - 3 x 10–12 (RPE 9).
    • Accessory 2: Tricep Pushdowns - 3 x 10–12 (RPE 9).
    • Accessory 3: Lateral Raises - 3 x 12–15 (RPE 9-10).

  4. Program Upper B (Pull Focus):

    • Primary: Weighted Pull-Ups/Lat Pulldown - 3 x 6–8 (RPE 8-9).
    • Secondary: Seated Cable Row - 3 x 8–10 (RPE 8-9).
    • Accessory 1: Face Pulls / Rear Delt Flyes - 3 x 10–12 (RPE 9).
    • Accessory 2: Bicep Curls (Barbell/DB) - 3 x 10–12 (RPE 9).
    • Accessory 3: Hammer Curls - 3 x 12–15 (RPE 9-10).

  5. Apply Coaching Cues: Use create_note to attach specific execution cues to exercises:

    • Bench Press: "Drive shoulder blades into the bench."
    • Rows/Pull-downs: "Pull with elbows, not hands."
    • OHP: "Tighten glutes and core."
    • Lateral Raises: "Push dumbbells out toward the walls."
    • General: "Control the eccentric (lowering) phase."

  6. Implement Progressive Overload: During accumulation phases, instruct the user to use Double Progression. Increase repetitions within the target range first. Once the top of the range is hit for all sets, increase load by 2.5–5% and reset the rep count.

  7. Execute Deload (Week 6): Use update_workout to modify existing templates for the deload week. Reduce the number of sets by 50% (e.g., from 3 sets to 1-2 sets). Instruct the user to maintain current loads but reduce effort to RPE 6–7.

  8. Final Assessment: In Week 10, prompt the user to record their results for a new 8–12 Rep Max (RM) to establish a new baseline for future programming.