Program Overview:
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Program Name: Strength and Hypertrophy Accelerator
Duration: 12 weeks
Objective: The primary goal of this program is to increase
both strength and muscle hypertrophy.
• Target Audience: Intermediate-level lifters looking to take
their strength and physique to the next level.
Program Components:
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Exercise Selection:
Core lifts: Squats, Deadlifts, Bench Press, Overhead
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Press
Accessory exercises: Pull-ups, Lunges, Bicep Curls
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Variations: High-bar squats, Sumo deadlifts, Incline
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bench press
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Training Split:
Upper-Lower Split
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4 workouts per week (2 upper body, 2 lower body)
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Sets and Repetitions:
Core lifts: 3 sets of 5 reps (progressively increasing
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weight)
Accessory exercises: 3 sets of 8-10 reps
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Progressive overload: Add 5 lbs to core lifts every
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week
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Rest Periods:
2-3 minutes between sets
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1-2 minutes between accessory exercises
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Nutrition Guidelines:
Consume a balanced diet with adequate protein
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intake (1.2-1.6 g/kg of body weight)
Monitor calorie intake based on goals (maintenance,
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surplus, or de cit)
Methodology:
This program utilizes a combination of strength-focused core
lifts and hypertrophy-focused accessory exercises to maximize
muscle growth and strength gains.
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It follows a linear periodization model, gradually increasing
intensity (weight) while decreasing volume (repetitions) to
optimize strength development.
• The program's exibility allows lifters to adjust exercise
variations and rep ranges to suit individual goals and abilities.
Tracking and Assessment:
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Participants are encouraged to keep a workout log, recording
weights lifted, sets, reps, and rest intervals.
• Progress assessments should be conducted every 4 weeks,
including strength tests (e.g., one-rep max) and body
measurements (e.g., muscle size and body fat percentage).
Safety and Injury Prevention:
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A dynamic warm-up routine and static stretching are
recommended before workouts, focusing on muscle groups
being targeted.
Participants are advised to prioritize proper form and
technique, including controlled eccentric movements.
Adequate rest and recovery (at least 48 hours between muscle
groups) are essential for injury prevention.
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