For Hypertrophy (Muscle Growth)

14-16 hard sets/week per muscle group, spread across sessions (e.g., 6-8 sets/session via compounds + isolations). Beyond 10 sets/week, gains plateau while fatigue rises focus on overlap (e.g., pulling sets count toward biceps).

It’s best to hit each muscle group 2 times per week

Limit to 2-3 exercises/muscle (mid range compound + stretch + contracted, e.g., bench + pec deck + cable flyes). Strict form ensures tension on target muscles cue mind muscle connection (e.g., "pull humerus across body" on bench).

Heavy compounds first (e.g., deadlifts for back size) minor form loosening only on final reps if it keeps tension. No cheating that shifts load elsewhere.

Your working sets should feel challenging, which typically means using a weight that's 60–85% of your 1 rep max (1RM). This intensity usually puts you in the 6–20 rep range per set.

Matching Reps to the Movement Heavy compound lifts 6–10 reps Isolation exercises 10–20 reps Calves and abs up to 30 reps

Staying 2 reps in reserve (RIR) on most sets is ideal. Focus on progress by gradually adding reps or weight, rather than constantly pushing to failure. Every few weeks, incorporate a set to failure to gauge your limits. Without attempting it, it’s hard to know exactly where failure lies, making it difficult to estimate if you're truly 2 reps shy of failure. Your goal is to develop intuition for "failure" and stop 1-2 rep shy of it.

Double progression is pretty easy to understand, so that's what you should use to progress in strength.

Muscle size will increase as you become "stronger" in moderate rep ranges. For example, if you used to do 10 reps of 50 kg (110 lbs) on the bench press and by the end of the year you can do 100 kg (220 lbs) for 10 reps, your chest size will increase.

When should you add reps or weight to the bar? Every session? Every week? Or every month? Well, the goal isn’t to add something to the bar every week. Add weight or reps when you become comfortable with the load and it no longer serves as a "training stimulus." You'll become comfortable with a load as adaptation occurs.

As you progress and grow stronger, you may only be able to add weight to the bar every few weeks. The goal is to become stronger over time in moderate rep ranges, and muscle size increase will come as a result of this.

For more info checkout Hypertrophy Blueprint