SAMPLE #PERIODIZATION FOR MUSCLE GROWTH

Workout 1: #Hypertrophy, 8-12 reps per set, < 60 sec. rest
Workout 2: Heavy lifting, 6-8 reps per set, > 3 min. rest
Workout 3: Hypertrophy, 8-12 reps per set, focus on supersets and dropsets
Workout 4: Occlusion training, 15-30 reps per set, < 30 sec. rest