6-Week Strength + Hypertrophy Training Plan
Build size and strength together through precise hybrid progression with built-in 1RM testing.
Preview
- Hybrid block merging strength and size with final 1RM tests.
- Progressive overload and volume cycling for dual adaptation.
- Focused upper-body and glute accessory progressions.
- 4-day split — Upper Strength, Lower Strength, Upper Hypertrophy, Lower Hypertrophy.
What you get
Digital access added to My Library after checkout. Balanced focus on size and strength.
Strength and size, with measurable progress.
Client-reported progress from NeuForm Strength + Hypertrophy feedback included bench +15 lb, deadlift +20 lb, and squat depth improved to 90 degrees at 385 lb.
- Bench: 190 → 205
- Deadlift: 385 → 405
- Squat depth: improved to 90 degrees at 385
Client-reported results. Individual outcomes vary.
Start Strength + HypertrophySet your nutrition targets
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Frequently Asked Questions
Quick answers before checkout.
For lifters who want to develop strength and muscle size together through a balanced, structured program with clear progression and testing.
Four training days per week — Lower A, Upper, Lower B, Upper B. Weeks 1-3 focus on volume and load accumulation; Weeks 4-6 transition to intensity and 1RM testing for squat, bench, and deadlift.
A full gym setup is recommended (barbell, dumbbells, cables, and machines). Smith machine optional for safety and control.
About 60–80 minutes per session depending on rest between main lifts and accessory volume.
Yes — re-run it with updated maxes or adjusted rep targets to keep progressing in both strength and size.
Each session includes warm-up guidelines. Add the Warm-Up + Stretch Pack for detailed dynamic and static flows at 50 % off.
Digital plans are final sale. If you have a delivery issue, contact NeuForm within 7 days and we’ll resolve it.
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