10-Week Full Body Hypertrophy Block

This 10-week program is designed to maximise muscle growth through progressive overload, intelligent volume management, and consistent intensity. Each session targets the full body with an emphasis on compound lifts supported by accessory work to develop balanced strength and size.

Training frequency is typically 3–4 full body sessions per week, ensuring optimal recovery while stimulating each muscle group multiple times weekly. Exercises rotate strategically to prioritise progression while preventing plateaus.

You’ll use RPE (Rate of Perceived Exertion) to guide intensity — allowing for autoregulation based on daily performance. Expect most working sets to sit between RPE 6–9, meaning you’ll be training hard while still leaving 1–3 reps in reserve for quality form and recovery.