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8-week hypertrophy reset protocol

v1

An intermediate 8-week program using autoregulated double progression and strategic deloads to re-sensitize muscle tissue for growth.

Available
hypertrophydeloadintermediate-trainingmuscle-growth

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install 8-week hypertrophy reset protocol and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Initial Assessment & Planning

    • Identify the user's current training frequency using get_user_preferences or get_user_history.
    • Verify they are in an "intermediate" stage (history of consistent training) before proceeding with the 8-week block.
    • Recommend a split that trains each muscle group $\geq 2\times$ per week (e.g., Upper/Lower or PPL).

  2. Phase 1: Block 1 - Re-Introduction (Weeks 1–3)

    • Use create_week to initialize the first block.
    • Set volume to 10–14 sets per muscle group per week.
    • Set Intensity (RIR) targets:
      • Week 1: 3 RIR
      • Week 2: 2 RIR
      • Week 3: 2 RIR
    • Instruct the user on Double Progression:
      • Maintain weight until the top of the rep range is "conquered" for all prescribed sets.
      • Increase load by 2.5–10 lbs once achieved.

  3. Phase 2: Reset/Deload (Week 4)

    • Apply a deload using apply_deload_template.
    • Reduce total weekly sets per muscle by 50–70% (target 4–6 sets/muscle).
    • Increase RIR to 4–5 (restorative intensity).
    • Maintain standard hypertrophy rest periods (30–90 seconds).

  4. Phase 3: Block 2 - Overreach (Weeks 5–7)

    • Increase volume to 12–20 sets per muscle group per week.
    • Escalate intensity:
      • Week 5: 2 RIR
      • Week 6: 1 RIR
      • Week 7: 0–1 RIR (Pushing hypertrophy limits).
    • Continue the Double Progression rules established in Block 1.

  5. Phase 4: Final Deload (Week 8)

    • Apply a second deload using apply_deload_template.
    • Drop sets back to 4–6 per muscle group.
    • Maintain 4–5 RIR to facilitate fatigue dissipation and supercompensation.

  6. Execution & Form Cues

    • For every exercise added via add_exercise or update_exercise, provide these standard cues:
      • Tempo: 2–3 second eccentric (lowering), 1-second pause at the bottom stretch, explosive but controlled concentric.
      • Range of Motion: Use the "lengthened" position (maximum comfortable stretch) to maximize stimulus.
      • Cues: Use internal cues (mind-muscle connection) for isolation and external cues (e.g., "push the floor away") for heavy compounds.

  7. Tracking & Adjustment

    • Monitor progress using get_week_stats.
    • If the user cannot maintain form at the prescribed RIR, instruct them to lower the load but maintain the technical execution standards.