The Program Guide
Thanks for purchasing the program!
I made this guide along with a video to give you tips
The video can be found here: Link to video tutorial
Who is this program best suited for?
⮞ This program is not intended for pure beginners. The lifter must have at least 8 months of training
completed.
⮞ You should know your 1RM or a good estimate of your 1RM for your squat, bench deadlift and
strict press before starting this program.
⮞ You should have no significant injuries that prevent you from doing the exercises listed.
How much weight should I be lifting?
The rules for increasing weight are:
⮞ Increase weight if you can maintain good form, and you stay in the RPE range.
⮞ If it’s not possible to add weight, then repeat the same weight as the previous week.
⮞ RPE 10 sets are acceptable for max lifts AMRAP sets and accessories. RPE 10 too often, can be
fatiguing and should be avoided unless it’s a max.
⮞ RPE is used instead of percentages on some exercises, since with those exercises you can't really
know your
max, and it's not practical.
RPE Explained
The RPE scale runs from 1-10. The lower the RPE, the easier the lift. The higher the RPE, the harder the lift.
RPE Scale:
>10 - Max effort. It’s not possible to do any more reps. The set is a grind, and you use every bit of effort to complete it.
>9 - It’s possible to do 1 more rep, but it’s difficult
>8 - It’s possible to do 2-3 more reps
>7- It’s possible to do 3-5 more reps
>6 - Very easy to complete set. 6+ reps left in tank.
>5 - Warm up weight
RPEs below 5 are basically warm up weights.
On some exercises in the program, it will say “go for an X rep max”. What you do here is choose a weight you believe
you can do X reps with and do an AMRAP (as many reps as possible).
Should exercises be changed?
Short Answer: Exercises should not be changed.
A common mistake beginner and intermediate lifters make is that they constantly change the
exercises they are doing.
It may be optimal to change exercises to correct a technical error or to work on a weak point in the
lift, however, I would not recommend anyone with little experience do this, in this case, I would
recommend a coach.
You didn’t buy this program to do your own program.
To keep things simple and for a mental break, progression will be better if you just ‘stick to the
program’.
This is an extremely important rule.
If you have an injury that prevents you from performing a lift, then I would recommend using a lighter
weight or replacing the lift with a lift that is as similar as possible. For example, if pull ups casues you
pain, then you can swap this out with lat pulls or an equivalent exercise.
Can additional exercises be done?
You can add them in as long as they don’t interfere with the other exercises. I didn’t add more to the
program because there’s already a lot to do.
It's possible to progress with other exercises while following this program. However this is best done
at another time when you're not following this program.
Is it possible to change the days for each training session?
In the program, I put day 1, day 2, etc instead of Monday, Wednesday, etc because everyone’s
schedule is different. Make sure to spread the training days as far apart as possible.
What should my diet be like?
During this program, it is important that you are not in a caloric deficit with the plan to lose
weight. If your goal is to lose weight, you should follow a different program before starting this one.
I’ll list the basic principles of nutrition you should be following:
⮞ Ensure you’re eating at maintenance calories (or a surplus if your goal is to gain weight).
⮞ Ensure you’re getting at least 1.6g per kg of bodyweight of protein per day.
⮞ Ensure you’re getting at least 0.65g per kg of bodyweight of fat per day.
⮞ The rest of the calories can be from carbohydrates.
Of course there are other details, but if you follow those principles you’ll be 90% of the way there.
With this being a hypertrophy program, it makes sense to be in a caloric surplus while
following this.
This program can also be run while maintaining your bodyweight. But it's more effective to bulk
while following it.
How long should the rest periods between sets be?
This varies. It depends on the individual, the exercise, weight, and the amount of reps.
For example, the rest time between sets of 10 on squat is far longer than the rest time between sets
of 3 on the bench press.
Someone who is 105kg and 6 foot tall will need more rest than someone who is 60kg and 5 feet tall.
As a general rule, the amount of rest you should take is the amount of rest you need to successfully
do the next set with the best possible technique and power.
Can I do cardio while following this program?
Yes! You can, and you probably should (for health reasons, if anything). Just make sure it’s low
intensity, of course.
It would be wise to gradually decrease the amount of cardio you do and the intensity of it as you
approach the end of the program. This is to ensure you peak the best you can.
Can I repeat this program
Yes, you can, but certainly not straight after you completed it.
Once you’ve completed the program, it’s best to have a 1 week deload. After that, it’s wise to have 4-
6 weeks of easier and different training. Perhaps focusing on a different exercises.
The reason for this is that you risk burning out and getting injured. This is not an easy program, and it’s very intense
running it back to back.
So the 4-6 weeks of easier training… What should that look like? The basic idea of this is to allow your body to recover
and to regain motivation. It’s also a nice mental break, training without a program and a rigorous schedule.
Once again, thanks for purchasing the program! If you’d like to follow my content more closely and
ask me questions, please consider joining my Patreon:
patreon.com/clarence0
effort to complete it.
weight you believe
nd it’s very intense
your body to recover
schedule.
The Hypertrophy + Streng
EXERCISE 1RM
Back Squat 150.00 kg Please watch the video guide here:
Bench Press 105.00 kg Video Guide
Deadlift 180.00 kg
Strict Press 65.00 kg
Week → The same sets and reps for week 1 to week 4
SETS REPS EXERCISE
DAY 1 4 14 Barbell Split Squat
5 AMRAP Strict Press
3 15 Calf Raises on Plate
3 10 Romanian Deadlifts (slow and controlled)
DAY 2 3 10 Back Squat
5 8* Pull up (weighted or bodyweight)
3 12 Tricep Extension (dumbbell)
3 10 Weighted Sit Up
DAY 3 5 7 Paused bench Press
4 8 Deadlift
3 15 Calf Raises on Plate
DAY 4 1 8 Paused Back Squat
3 12 Dumbbell Bulgarian Split Squat
6 AMRAP Strict Press
3 10 Barbell Curl
3 10 Weighted Sit Up
Week → The same sets and reps for week 5 to week 8
SETS REPS EXERCISE
DAY 1 4 12 Front Foot Elevated Split Squat (dumbbell)
3 6 Paused bench Press
3 12 Calf Raises on Plate (with pause at top)
3 10 Elevated Romanian Deadlifts (slow and controlled)
DAY 2 4 8 Back Squat
4 10 Hammer Curls
3 10 Skull Crushers
3 1 Weighted (or no weight) plank
DAY 3 4 12 Dumbbell Shoulder Press
3 5 Deadlift
3 12 Calf Raises on Plate (with pause at top)
DAY 4 3 7 Back Squat
4 6 Paused bench Press
5 10 Hammer Curls
3 1 Weighted (or no weight) plank
Week →
SETS REPS EXERCISE
DAY 1 5 5 Back Squat
5 5 Paused bench Press
3 10 Weighted Sit Up
DAY 2 5 5 Back Squat
4 6* Pull up (weighted or bodyweight)
3 AMRAP Strict Press
DAY 3 5 5 Paused bench Press
3 5 Deadlift
3 12 Calf Raises on Plate
DAY 4 5 5 Back Squat
5 5 Paused bench Press
3 10 Weighted Sit Up
Week →
SETS REPS EXERCISE
DAY 1 3 3 Back Squat
3 3 Paused bench Press
3 6 Romanian Deadlifts (slow and controlled)
DAY 2 1 5 Back Squat
1 5 Paused bench Press
3 5 Pull up (weighted or bodyweight)
DAY 3 1 5 Paused bench Press
4 10 Weighted Sit Up
DAY 4 1 5 Back Squat
1 5 Deadlift
1 10 Pull up (weighted or bodyweight)
⦿ Stuff to edit immediately is above, the rest is adjusted automatically.
⦿ The weights for each week is calculated automatically so you should follow these weights.
one week then repeat the same weight as the previous (non-deload) week or pick a lighter
⦿ Each exercise listed has a video attached showing you the exercise. Click on the exercise t
⦿ The "Intensity" fields can be ignored, this is just used to calculate the intensity for the 1st w
⦿ For each exercise there is a minimum and maximum RPE. If the weight on the program is b
then you should adjust the weight until it is within that range
⦿ "Close to ALAP" means you should hold the plank close to As Long As Possible(ALAP). For e
⦿ Highlighted cells (in this color) means you can superset these exe
rtrophy + Strength Program (kg)
WEEK 1 WEEK 2 WEEK 3
RPE 7-8 RPE 7-8 RPE 7-8
42.5 42.5 42.5
RPE 7-8 RPE 7-8 RPE 7-8
RPE 6-7 RPE 6-7 RPE 6-7
87.5 95 100
RPE 9 RPE 9 RPE 9
RPE 7-8 RPE 7-8 RPE 7-8
RPE 8-10 RPE 8-10 RPE 8-10
72.5 77.5 82.5
117.5 125.0 130.0
RPE 7-8 RPE 7-8 RPE 7-8
105.0 112.5 117.5
RPE 7-8 RPE 7-8 RPE 7-8
47.5 47.5 47.5
RPE 8 RPE 8 RPE 8
RPE 8-10 RPE 8-10 RPE 8-10
WEEK 5 WEEK 6 (deload) WEEK 7
RPE 7-8 Day Off RPE 7-8
Go for a 10RM 92.5
RPE 7-8 RPE 7-8
RPE 6 RPE 6
Go for a 10RM 75 105
RPE 8-9 RPE 6 RPE 8-9
RPE 7 RPE 6 RPE 7
Close to ALAP RPE 6 Close to ALAP
RPE 8 RPE 6 RPE 8
Go for a 10RM 107.5 157.5
RPE 7-8 RPE 6 RPE 7-8
102.5 none 117.5
75.0 67.5 85.0
RPE 9 RPE6 RPE 9
Close to ALAP RPE 6 Close to ALAP
WEEK 9 INTENSITY Min RPE
132.5 >Week 8 8
95.0 >Week 8 8
RPE 8-10 RPE 8-10
132.5 Same as Day 1 8
RPE 9 RPE 9
45.00 70% 10
95.0 Same as Day 1 8
125.0 70% 5
RPE 7-8 RPE 7-8
137.5 >Day 1 8
97.5 >Day 1 8
RPE 8-10 RPE 8-10
WEEK 10 INTENSITY Min RPE
97.5 65%
67.5 65%
RPE 6 RPE 6
97.5 65%
67.5 65%
RPE 7 RPE 7
Go for a 5RM RPE 10
RPE 7 RPE 7
Go for a 5RM RPE 10
Go for a 5RM RPE 10
Go for a 10RM RPE 10
djusted automatically.
atically so you should follow these weights. If you don’t manage to increase
previous (non-deload) week or pick a lighter weight. Edit that cell with what you lifted.
ing you the exercise. Click on the exercise to view
t used to calculate the intensity for the 1st weeks and deload weeks of each phase
imum RPE. If the weight on the program is below the minimum or above the maximum RPE
hin that range
nk close to As Long As Possible(ALAP). For example if your best plank hold is 1 minute then you should hold it for 50 secon
Non-highlighted cells (like this) means you should only focus on that exercise before moving on
🌐 weightliftingfix.com
youtube.com/clarence0
patreon.com/clarence0
WEEK 4 INTENSITY Min RPE Max RPE
RPE 7-8 RPE 7-8
42.5 65% 10 10
RPE 7-8 RPE 7-8
RPE 6-7 RPE 6-7
105 57.5% 6 8
RPE 9 RPE 9
RPE 7-8 RPE 7-8
RPE 8-10 RPE 8-10
87.5 70.0% 6 9
135.0 65.0% 6 8
RPE 7-8 RPE 7-8
122.5 70.0% 7 9
RPE 7-8 RPE 7-8
47.5 72.5% 10 10
RPE 8 RPE 8
RPE 8-10 RPE 8-10
WEEK 8 INTENSITY Min RPE Max RPE
RPE 7-8 RPE 7-8
97.5 >Week 4 7 9
RPE 7-8 RPE 7-8
RPE 6 RPE 6
112.5 70% 7 9
RPE 8-9 RPE 8-9
RPE 7 RPE 7
Close to ALAP Close to ALAP
RPE 8 RPE 8
162.5 87.5% 7 9
RPE 7-8 RPE 7-8
122.5 77.5% 7 9
90.0 80.0%
RPE 9 RPE 8
Close to ALAP Close to ALAP
Max RPE
9
9
10
10
7
9
10
Max RPE
you lifted.
ase
aximum RPE
minute then you should hold it for 50 seconds
se before moving on
The Hypertrophy + Streng
EXERCISE 1RM
Back Squat 330 lbs Please watch the video guide here:
Bench Press 230 lbs Video Guide
Deadlift 395 lbs
Strict Press 145 lbs
Week → The same sets and reps for week 1 to week 4
SETS REPS EXERCISE
DAY 1 4 14 Barbell Split Squat
5 AMRAP Strict Press
3 15 Calf Raises on Plate
3 10 Romanian Deadlifts (slow and controlled)
DAY 2 3 10 Back Squat
5 8* Pull up (weighted or bodyweight)
3 12 Tricep Extension (dumbbell)
3 10 Weighted Sit Up
DAY 3 5 7 Paused bench Press
4 8 Deadlift
3 15 Calf Raises on Plate
DAY 4 1 8 Paused Back Squat
3 12 Dumbbell Bulgarian Split Squat
6 AMRAP Strict Press
3 10 Barbell Curl
3 10 Weighted Sit Up
Week → The same sets and reps for week 5 to week 8
SETS REPS EXERCISE
DAY 1 4 12 Front Foot Elevated Split Squat (dumbbell)
3 6 Paused bench Press
3 12 Calf Raises on Plate (with pause at top)
3 10 Elevated Romanian Deadlifts (slow and controlled)
DAY 2 4 8 Back Squat
4 10 Hammer Curls
3 10 Skull Crushers
3 1 Weighted (or no weight) plank
DAY 3 4 12 Dumbbell Shoulder Press
3 5 Deadlift
3 12 Calf Raises on Plate (with pause at top)
DAY 4 3 7 Back Squat
4 6 Paused bench Press
5 10 Hammer Curls
3 1 Weighted (or no weight) plank
Week →
SETS REPS EXERCISE
DAY 1 5 5 Back Squat
5 5 Paused bench Press
3 10 Weighted Sit Up
DAY 2 5 5 Back Squat
4 6* Pull up (weighted or bodyweight)
3 AMRAP Strict Press
DAY 3 5 5 Paused bench Press
3 5 Deadlift
3 12 Calf Raises on Plate
DAY 4 5 5 Back Squat
5 5 Paused bench Press
3 10 Weighted Sit Up
Week →
SETS REPS EXERCISE
DAY 1 3 3 Back Squat
3 3 Paused bench Press
3 6 Romanian Deadlifts (slow and controlled)
DAY 2 1 5 Back Squat
1 5 Paused bench Press
3 5 Pull up (weighted or bodyweight)
DAY 3 1 5 Paused bench Press
4 10 Weighted Sit Up
DAY 4 1 5 Back Squat
1 5 Deadlift
1 10 Pull up (weighted or bodyweight)
⦿ Stuff to edit immediately is above, the rest is adjusted automatically.
⦿ The weights for each week is calculated automatically so you should follow these weights.
one week then repeat the same weight as the previous (non-deload) week or pick a lighter
⦿ Each exercise listed has a video attached showing you the exercise. Click on the exercise t
⦿ The "Intensity" fields can be ignored, this is just used to calculate the intensity for the 1st w
⦿ For each exercise there is a minimum and maximum RPE. If the weight on the program is b
then you should adjust the weight until it is within that range
⦿ "Close to ALAP" means you should hold the plank close to As Long As Possible(ALAP). For e
⦿ Highlighted cells (in this color) means you can superset these exe
rtrophy + Strength Program (kg)
WEEK 1 WEEK 2 WEEK 3
RPE 7-8 RPE 7-8 RPE 7-8
95 95 95
RPE 7-8 RPE 7-8 RPE 7-8
RPE 6-7 RPE 6-7 RPE 6-7
190 210 220
RPE 9 RPE 9 RPE 9
RPE 7-8 RPE 7-8 RPE 7-8
RPE 8-10 RPE 8-10 RPE 8-10
160 170 180
255 270 285
RPE 7-8 RPE 7-8 RPE 7-8
230 245 260
RPE 7-8 RPE 7-8 RPE 7-8
105 105 105
RPE 8 RPE 8 RPE 8
RPE 8-10 RPE 8-10 RPE 8-10
WEEK 5 WEEK 6 (deload) WEEK 7
RPE 7-8 Day Off RPE 7-8
Go for a 10RM 205
RPE 7-8 RPE 7-8
RPE 6 RPE 6
Go for a 10RM 165 230
RPE 8-9 RPE 6 RPE 8-9
RPE 7 RPE 6 RPE 7
Close to ALAP RPE 6 Close to ALAP
RPE 8 RPE 6 RPE 8
Go for a 10RM 235 345
RPE 7-8 RPE 6 RPE 7-8
225 none 255
165 150 185
RPE 9 RPE6 RPE 9
Close to ALAP RPE 6 Close to ALAP
WEEK 9 INTENSITY Min RPE
290 >Week 8 8
210 >Week 8 8
RPE 8-10 RPE 8-10
290 Same as Day 1 8
RPE 9 RPE 9
100 70% 10
210 Same as Day 1 8
275 70% 5
RPE 7-8 RPE 7-8
300 >Day 1 8
215 >Day 1 8
RPE 8-10 RPE 8-10
WEEK 10 INTENSITY Min RPE
215 65%
150 65%
RPE 6 RPE 6
215 65%
150 65%
RPE 7 RPE 7
Go for a 5RM RPE 10
RPE 7 RPE 7
Go for a 5RM RPE 10
Go for a 5RM RPE 10
Go for a 10RM RPE 10
djusted automatically.
atically so you should follow these weights. If you don’t manage to increase
previous (non-deload) week or pick a lighter weight. Edit that cell with what you lifted.
ing you the exercise. Click on the exercise to view
t used to calculate the intensity for the 1st weeks and deload weeks of each phase
imum RPE. If the weight on the program is below the minimum or above the maximum RPE
hin that range
nk close to As Long As Possible(ALAP). For example if your best plank hold is 1 minute then you should hold it for 50 secon
Non-highlighted cells (like this) means you should only focus on that exercise before moving on
🌐 weightliftingfix.com
youtube.com/clarence0
patreon.com/clarence0
WEEK 4 INTENSITY Min RPE Max RPE
RPE 7-8 RPE 7-8
95 1 10 10
RPE 7-8 RPE 7-8
RPE 6-7 RPE 6-7
230 1 6 8
RPE 9 RPE 9
RPE 7-8 RPE 7-8
RPE 8-10 RPE 8-10
190 1 6 9
295 1 6 8
RPE 7-8 RPE 7-8
270 1 7 9
RPE 7-8 RPE 7-8
105 1 10 10
RPE 8 RPE 8
RPE 8-10 RPE 8-10
WEEK 8 INTENSITY Min RPE Max RPE
RPE 7-8 RPE 7-8
215 >Week 4 7 9
RPE 7-8 RPE 7-8
RPE 6 RPE 6
245 1 7 9
RPE 8-9 RPE 8-9
RPE 7 RPE 7
Close to ALAP Close to ALAP
RPE 8 RPE 8
360 1 7 9
RPE 7-8 RPE 7-8
270 1 7 9
200 1
RPE 9 RPE 8
Close to ALAP Close to ALAP
Max RPE
9
9
10
10
7
9
10
Max RPE
you lifted.
ase
aximum RPE
minute then you should hold it for 50 seconds
se before moving on
