Muscle Mastery Split
Program Description
An advanced 4-week body part split program designed to maximize hypertrophy through high-intensity training, focused isolation, and controlled tempos. Each session targets two muscle groups—one primary and one secondary—hitting each muscle twice weekly. The program emphasizes mechanical tension and careful progression to induce significant muscle growth, suitable for experienced lifters seeking consistent overload without deloads.
Weeks
Week 1
This initial week emphasizes establishing a solid hypertrophy foundation with moderate volume and high intensity. Focus is on controlled, high-quality reps to maximize mechanical tension across all targeted muscle groups. Each session combines compound movements with targeted isolation to stimulate muscle growth, while managing fatigue through strategic exercise selection. The program aims to build muscle memory, improve mind-muscle connection, and set the stage for progressive overload in subsequent weeks.
Week 2
This week emphasizes progressive overload by increasing volume and intensity across all muscle groups. Focus remains on high-intensity hypertrophy training with controlled tempos and maximal muscle tension. Each session targets specific muscle groups with carefully selected exercises to stimulate growth, especially focusing on weak points and ensuring balanced development. The volume is slightly increased from Week 1, pushing muscle fatigue while maintaining excellent form and recovery techniques. The goal is to induce maximal hypertrophic stress and promote muscle adaptation through consistent overload.
Week 3
This week emphasizes increased volume and intensity to maximize hypertrophy. We incorporate advanced techniques like slow eccentrics and partial reps to push muscle adaptation further. The focus remains on mechanical tension and controlled overload, with a slight increase in total sets and reps compared to previous weeks. Each session is designed to induce significant muscle fatigue while maintaining high effort levels, ensuring continuous progress without deloads.
Week 4
This final week pushes hypertrophic volume to its peak with high-intensity, focused training on each muscle group. The volume is maximized through increased sets and controlled tempos, emphasizing mechanical tension and muscle fatigue. The goal is to induce maximal muscle growth while maintaining form and intensity, ensuring continuous overload without deloads. Each session combines compound and isolation movements to target muscles thoroughly, with a focus on advanced techniques like slow eccentrics and controlled reps to maximize hypertrophy.