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8-week vegan hypertrophy program

A structured high-protein vegan program focusing on muscle growth through progressive overload and periodized deloading.

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

Tags: vegan, hypertrophy, protein, progressive-overload, deload

Tools used

Procedure

Procedure

  1. Baseline Nutritional Setup

    • Calculate the user's daily protein target using compute_protein_target. Target a range of 1.6g to 2.2g per kg of body weight to compensate for plant protein digestibility.
    • Set nutritional goals using set_user_macro_targets, ensuring protein is distributed across 4–6 daily doses to optimize muscle protein synthesis.
    • Provide a list of high-leucine vegan sources (soy, navy beans, pumpkin seeds) to meet the leucine threshold for hypertrophy.

  2. Phase 1: Foundation (Weeks 1–4)

    • Structure the training weeks using create_week with a frequency of 2–3 sessions per muscle group.
    • Program a baseline volume of 10 sets per muscle group per week.
    • Set intensity between 6–12 RM with 1–2 Reps in Reserve (RIR).
    • Use create_note to document technical proficiency benchmarks for the user.

  3. Phase 2: Intensification (Weeks 5–7)

    • Increase volume to 12–15 sets per muscle group for targeted areas.
    • Increase intensity to 6–10 RM aiming for 0–1 RIR (training closer to failure).
    • Introduce advanced techniques like drop sets or rest-pause sets using update_workout.

  4. Progressive Overload Implementation

    • Instruct the user to apply one progression variable per exercise each week:
      • Load: Increase weight by 2.5%–5%.
      • Volume: Add 1–2 reps or 1 additional set.
      • Quality: Improve range of motion or increase eccentric time to 3 seconds.

  5. Deload Protocol (Week 8)

    • Use update_workout to modify the final week for physiological recovery:
      • Reduce Volume: Drop total sets by 30–50% (e.g., 4 sets down to 2).
      • Reduce Intensity: Decrease load (weight) by 20–30%.
      • Decrease Effort: Increase RIR to 3–4 (stay far from failure).
    • Maintain normal training frequency to preserve habit while dissipating fatigue.

  6. Monitoring & Micronutrients

    • Advise the user to monitor Vitamin B12 and iron intake to maintain training energy.
    • Use plan_week to review adherence to protein targets and progressive increases at each mesocycle transition.