Programmes / Intermediate
8-Week Undulating Hypertrophy Wave
- 8 weeks
- 4 days a week
- Intermediate
- Commercial gym
An upper and lower split that alternates heavy strength days (4 to 6 reps) with higher-rep muscle days (10 to 15 reps), so every muscle is trained twice a week from two directions.
Who it suits
Lifters past the beginner stage who want size and strength from one plan.
A week of training
- Upper, lower, upper, lower
- Heavy days at 4 to 6 reps
- Volume days at 10 to 15 reps
- Double drop sets on isolation finishers
How WorkoutCard runs it
- Every session dated on your calendar from the day you start
- Demonstrations for 555 of 613 exercises, offline
- The next weight set from your last set, in real plate steps
- Swap any exercise your gym does not have for one that trains the same muscles
Run 8-Week Undulating Hypertrophy Wave in WorkoutCard.
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