04 · Hypertrophy
Long Game
Look like you train because you do, and because someone is counting the sets that matter.
Load
Three or four sessions
Level
All levels, loads are individual
Length
12-week hypertrophy blocks
Who it is for
- You want more muscle and a plan that survives a busy week.
- You will write down the weight.
- You would like food guidance without joining a diet cult.
Who should look elsewhere
- A new split from a stranger on the internet every Sunday.
- Training to failure on every set because it feels serious.
The shape
How a block is built
- 01
Upper, lower, and a forty-five minute lunch express of the same plan.
- 02
Most sets finish with two reps in reserve. The log says when that changes.
- 03
A simple check-in on food, not a branded meal plan.
Sample week
What the hours contain
A representative week, not a promise that every Tuesday looks identical. The coach changes the load. The subject stays.
| When | Session |
|---|---|
| Monday | Lower body, hinge and squat patterns |
| Tuesday | Lunch express — the week’s priority lifts, shortened |
| Thursday | Upper body, press and pull |
| Friday | Full session, accessories chosen from the log |
| Sunday | Longer lower or upper, alternating blocks |
Lead coach
Sofia Marinova
Hypertrophy and private performance
Long-game muscle. Spreadsheets, proximity to failure, no stage.
Next
Reserve a demo place on the board.
{copy.programs.closeNote}