6-Week Hypertrophy Mesocycle
Enter your estimated 1-Rep Max (1RM) and exercise type below. Click on any week row to expand and view the set-by-set breakdown.
Tempo Guide (e.g., 3-0-1-0):
3 = Seconds lowering (Eccentric) | 0 = Seconds paused at bottom
1 = Seconds lifting (Concentric) | 0 = Seconds paused at top