12-Week Functional Hypertrophy Weekly Undulating Periodization Macrocycle

This 12-Week Functional Hypertrophy Program uses a Weekly Undulating Model, alternating back and forth between two different microcycles for the duration of each 6 week long block. Alternating back and forth between two microcycles will allow for more frequent changes in exercise selection to train a wider array of muscle fibers. The fluctuations in volume and intensities from week to week will allow for different stressors to be applied and greater recoverability due to less saturation of one specific quality. Between blocks the microcycles change as well as the intensities and volume prescriptions. This will provide even more variation within the training, allowing for the training of a wider array of muscle fibers. Block 1 Weeks 1: 4x10 Weeks 2: 4x6 Weeks 3: 4x10 Weeks 4: 4x6 Weeks 5: 4x10 Weeks 6: 4x6 Block 2 Weeks 7: 5x8 Weeks 8: 5x4 Weeks 9: 5x8 Weeks 10: 5x4 Weeks 11: 5x8 Weeks 12: 5x4