How to make YOUR OWN hypertrophy program

Main Compound Lift

3-4 sets

2-5 rep range

2-1 RIR / RPE 8-9

Compunds and
Rep Range

isolations
3-5 sets per exercise

6-15 rep range

1-2 execises / muscle
group
2-0 RIR / RPE 8-10
Supersets are
recommended

Pump/Band/Cable work

1-3 sets per exercise

16-30+ rep range

Mechanical Failure
1 exercise / muscle
group
 Sets x Reps

How often you work The load and/or

a muscle group Proximity to failure

Tonnage = Sets x Reps x Intensity x Frecuency