Check out this extremely versatile and affordable program here: Average to Savage 2.0 https://www.strongerbyscience.com/average-to-savage/
For some great reading and research of scientific based articles check out
Stronger by Science: https://www.strongerbyscience.com/
Average to Savage Training Vlog Playlist: https://www.youtube.com/playlist?list=PLt7k1tQHXOdJuaIZKAIC3pfG4iovEIhwj
Documenting my training with the new Average to Savage 2.0 program written by Greg Nuckols at Stronger by Science. AtS 2.0 is a 21 week program and is customizable to your specific goals and training preferences. I’m currently focusing on hypertrophy (increasing muscle size), for this phase of training. This will involve higher reps and low to moderate weights being used to illicit a hypertrophic response in the body.
Week 19 Recap:
The second last week of the program, sees a slight slowdown in progress, which meant this was the first week of the third phase, where I just met the rep targets.
Keep in mind that the program is extremely flexible and allows you to change up just about anything you want about the spreadsheet, from workout frequency, exercise selection and volume targets.
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