Hypertrophy Focus 6 (Max Rodriguez) Science Behind the Plan: "Maximum muscle growth requires strategic targeting of all growth mechanisms," explains Max. This advanced plan develops the optimal combination of mechanical tension, metabolic stress, and muscle damage needed for hypertrophy. The program implements strategic exercises targeting all muscle fiber types while creating the ideal environment for growth.
6-Week Program: Week 1-2: Hypertrophy Foundation
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Day 1: sborc (shoulder, back, core, arm, chest) - Push/pull volume
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8 reps × 3 sets per exercise with controlled tempo training
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Day 2: csrls (chest, shoulder, arm, leg, shoulder) - Upper/lower volume
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8 reps × 3 sets per exercise with time under tension focus
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Day 3: lobcr (leg, core, back, chest, arm) - Full body development
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12 reps × 3 sets per exercise with metabolite accumulation
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Total volume per week: =528 reps
Week 3-4: Hypertrophy Development
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Day 1: sborc (shoulder, back, core, arm, chest) - Push/pull volume
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6 reps × 4 sets per exercise with intensification techniques
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Day 2: csrls (chest, shoulder, arm, leg, shoulder) - Upper/lower volume
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6 reps × 4 sets per exercise with advanced volume methods
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Day 3: lobcr (leg, core, back, chest, arm) - Full body development
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10 reps × 3 sets per exercise with progressive overload
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Total volume per week: =558 reps
Week 5-6: Hypertrophy Mastery
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Day 1: sborc (shoulder, back, core, arm, chest) - Push/pull volume
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5 reps × 5 sets per exercise with advanced hypertrophy protocols
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Day 2: csrls (chest, shoulder, arm, leg, shoulder) - Upper/lower volume
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5 reps × 5 sets per exercise with maximum growth stimulation
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Day 3: lobcr (leg, core, back, chest, arm) - Full body development
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8 reps × 4 sets per exercise with elite hypertrophy methods
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Total volume per week: =595 reps