How I Program for Hypertrophy
- Jake Hicks
- Sep 1
- 13 min read
There is hypertrophy that washes off in the shower, and then there is myofibril hypertrophy. This is the dense type of hypertrophy that is more permanent, more scalable and definitely more noticeable. I'll teach you why it works and how to do it for yourself!
I made a video on this topic for Official Strength Debates and I want to put the same ideas down in a written, step-by-step format so you can apply them immediately. CLICK HERE to watch the video. This article lays out how I program intentionally for myofibril hypertrophy — the kind of muscle growth that actually increases contractile tissue and stays with you, not the temporary “pump” that fades after a shower.
Why I program hypertrophy differently
Most hypertrophy advice you’ll hear is "3–4 sets of 8–12." People then preach progressive overload as adding reps or weight to those set ranges. That’s a fine general rule, but it misses a crucial point: not every rep in a high-rep set contributes equally to the stimulus that drives myofibril growth.
When lifters push to the last two or three reps of a 10–12 rep set, people call those the "growth reps." I agree that those reps are important, but I argue it’s inefficient to accumulate fatigue for a long time just to reach them. Instead, I aim to make the majority of my reps the ones that actually matter — reps performed with the right effort and load, where the bar is moving at a speed that creates meaningful mechanical tension.
My simple criteria for targeting myofibrillar hypertrophy
When I write hypertrophy programs I check three boxes. If your training meets these three, you're on a very good path to myofibril growth:
High effort. You must recruit high-threshold motor units and type II fibers. This requires real effort and intent.
Enough load to slow the bar. Use weight that creates appropriate tension — not so light that momentum takes over, and not so heavy that you grind to a stop and can't repeat quality sets.
Accumulate tonnage (workload). Hypertrophy is more about total meaningful tonnage than any single set. You need to accumulate sufficient high-quality reps to elicit adaptation.
What I mean by “slow the bar”
“Slow the bar” is shorthand for selecting a weight that creates mechanical tension across the movement. When the bar moves purposefully and is under controlled tension, you're stimulating the contractile elements of the muscle. Too light and you're mostly creating metabolic stress; too heavy and you end up grinding with compensations and excessive fatigue that prevents repeatable high-quality work.
Tonnage: the numeric backbone of this system
I define tonnage as the total weight moved: sets × reps × weight. But there’s important nuance — not all tonnage matters. Only tonnage that is lifted under the right conditions (high effort and appropriate bar speed from using the right amount of weight, usually 80% of your max or more) contributes to myofibrillar hypertrophy.
Example: 3 × 10 at 200 lb is 30 reps × 200 = 6,000 lb total volume. If instead you do 10 × 3 and can add 50 lb because of the lower reps, then 30 × 250 = 7,500 lb total — a 25% increase in tonnage with the same total rep count. The lower reps allow heavier loads, more mechanical tension, and closer proximity to your maximal strength — all beneficial for myofibrillar growth.
Programming considerations: recovery, rep count, and workload
When I program I always prioritize recovery planning. Two variables drive recovery demands most directly:
Rep count per session/exercise: More reps equals more accumulated tissue and metabolic stress; fewer reps means less per-exercise metabolic wear but more CNS and maximal strength demand if load is high.
Workload (tonnage): Total tonnage across training days affects recovery. High tonnage weeks require planned lower tonnage follow-ups.
The campfire analogy: managing performance and workload
Think of performance like a campfire. If the fire is barely burning and you throw a massive log on it, you smother it. Similarly, if an athlete is fatigued and you demand maximal work, you'll bury their performance and recovery. Rather than randomly adding stress, I build a large, healthy "fire" — consistent baseline capacity — and then place larger pieces of work on top when appropriate. This is the essence of undulation and planned variation.
Exercise selection and variations as workload tools
This system is meant for primary, compound, strength-oriented lifts (mostly barbell work). It isn’t primarily designed for machines or isolation movements — those are accessories and deserve their own rules. For the primary lift of the day, choose compound movements where you can load real tonnage and use meaningful tension.
Why exercise variations matter:
They change muscle activation patterns and allow you to strengthen slightly different positions and ranges of motion.
They serve as a natural governor of tonnage. For example, I back squat at least 100 lb more than I pin squat. A pin squat naturally reduces tonnage and helps control fatigue while still stimulating strength and hypertrophy.
They let you manage load on joints and tissues — rotate variations to reduce chronic overuse risk.
Common primary exercises I use
Here are the categories and examples I typically program for the primary lift of the day (this is not exhaustive):
Squats: back squat, front squat, Anderson squat, pin squat, box squat, paused variations
Deadlifts: conventional, sumo, rack/block pulls, deficit deadlift, RDL, snatch-grip RDL, paused RDL
Horizontal press: bench press, low & high incline, close-grip, pin press, paused bench
Vertical press: seated/standing overhead press, unsupported seated variations
Horizontal pull: barbell rows, trap-bar row, power row
Vertical pull: pull-ups (various grips), lat pulldown (if pull-ups are not an option)
Dumbbell rows & single-arm variations: one-arm row, three-point, two-point, single-arm in space — these variations matter and give different stability/rotation demands
How I quantify workload for normalization
To manage workload across lifters with different strength levels I multiply total reps by the percent of 1RM used. This gives a normalized "workload" figure relative to the athlete's maximal capability.
Example: 30 total reps at 80% 1RM = 30 × 80 = 2,400 “percent-rep units.” This helps compare workload between someone whose absolute numbers differ greatly. A 5,000-lb tonnage might be trivial for me, but for another lifter it could be overwhelming — normalizing by percent helps manage stress appropriately.
The undulating wave system: high, medium, low
I program in three-week waves (or multiples thereof) built around high, medium, and low total reps/tonnage patterns. I like using numbers divisible by three because they map nicely to a three-week cycle and provide harmony with the concept of a ceiling, a median, and a floor.
The three variables you choose are:
Number of total reps per primary lift (the "rep bucket").
Exercise selections (one or two variants per lift).
Three rep schemes (arrangements of sets × reps that sum to the total reps).
My preferred rep buckets
I’ve landed on 18–36 total reps for the primary compound exercise, per session. That range hits the sweet spot where you can accumulate high-quality tension and still manage recovery.
18 reps — Best for very strong lifters whose absolute load makes higher rep totals impractical because of tissue and CNS stress. Often done as many low-rep sets (e.g., 6 × 3 or 9 × 2).
24 reps — My most commonly used floor. Examples: 6 × 4, 8 × 3, 12 × 2.
30 reps — Middle ground. Example schemes include 10 × 3, 6 × 5, etc.
36 reps — Useful for younger or less experienced lifters who need reps to develop technique, timing, and confidence; also a natural way to accumulate stimulus when absolute loads are lower.
Why I like 24, 30, 36 as a practical example
Using 24, 30, and 36 gives you a decent spread for low, mid, and high-tonnage days while keeping session planning tidy. Here’s how I convert those totals into rep schemes and tonnage waves:
24 reps (lower tonnage day): 6 × 4
30 reps (mid day): 10 × 3
36 reps (high day): 12 × 3 or 6 × 6 — you can organize it several ways
The idea is that fewer reps per set allow heavier loads per rep. So in 24 reps you might use more weight overall by separating the volume into many low rep sets (e.g., 12 × 2 will let you use more weight per rep than 6 × 4 which is the same total rep count). But we rotate these schemes so you don’t live at maximal loads all the time.
Rep-scheme design and why it matters
After you select a total-rep target, you pick three distinct rep-schemes that you will rotate through the wave. These rep schemes determine how many heavy opportunities you get in a week and how much high-quality tonnage you can accumulate without excessive fatigue.
There are many possible combinations — in my example grid I built nine rep-schemes under each total-rep bucket and found 2,925 possible combinations of three (yes, 2,925 for one exercise alone). If someone says “I’ve tried everything,” they probably haven’t.
How I pick the three rep schemes
Two questions guide my choice:
What is the goal? (pure hypertrophy, mixing strength, technique, peaking, etc.)
What is the athlete’s current ability and training tolerance?
For most lifters new to lower-rep hypertrophy I’ll keep the first wave conservative and simple. For example, for a 24-rep bucket I might choose:
6 × 4 (baseline, higher per-set reps)
8 × 3 (middle ground)
12 × 2 (lowest per-set reps; allows heavier weights and more single/paired top sets)
Or another progression I use is a "splice" approach: start with 6 × 4, then for the second wave splice one set of four into a heavy single (so 5 × 4 + 4 × 1), then on the third wave splice further into doubles and singles (4 × 4 + 2 × 2 + 4 × 1). The result is a low–mid–high workload pattern while keeping total reps constant.
Advantages of rotating rep schemes
You get regular heavy top-sets or "PR opportunities" across different rep maxes.
You accumulate motor pattern practice under heavier loads more frequently.
It provides built-in autoregulation — your numbers tell you when to ease off because the model requires alternating higher and lower tonnage days.
Exercise rotation and options
There are two practical options for exercise rotation when using this system:
Option 1: Use one variation per lift and rotate rep schemes across weeks (3-week wave using 3 rep schemes). Example 4-day week: Mon back squat, Tue bench, Thu pull-ups, Fri deadlift — each lift gets three rep-scheme weeks before repeating the cycle.
Option 2: Use two variations of each lift and alternate them week-to-week. This doubles the wave length — three rep schemes now take six weeks because each variation gets its own set of three weeks. Example: back squat week 1, front squat week 2, back squat week 3, front squat week 4, etc.
Keep the exercise order consistent when listing them vertically. That matters because you’ll write your exercise list three times (for a three-week wave) or six times (for two-variation six-week waves), then rotate rep schemes across the vertical list so each exercise hits every rep scheme.
Putting it together: how I actually draft a hypertrophy wave
Here’s my step-by-step when drafting a single primary-lift hypertrophy wave:
Pick your total rep bucket (18–36, most commonly 24 or 30).
Pick the primary exercise (or two variations if rotating).
Choose three rep schemes that add up to the bucket and provide low, mid, and high tonnage days.
Write your exercise list vertically, repeating each exercise once per week in order for the number of weeks the wave will take (e.g., three times for a three-week wave).
Assign rep schemes in rotation across the vertical list so each exercise receives each rep scheme once during the wave.
Example for a 4-day week, 3-week wave using 24/30/36 rep buckets and rep schemes 6×4 / 10×3 / 4×6 (as an example): write Back Squat, Bench, Pull-ups, Deadlift three times down the page. Then assign rep-scheme #1 to week 1 of back squat, #2 to week 2, #3 to week 3, and repeat for each exercise. The system automatically creates high/medium/low weeks for each lift.
Percentages and auto-regulation
Percent assignments are a starting point, not a rigid rule. Your working percentages must be auto-regulated because readiness varies day-to-day. On some days 80% feels heavy and is all you can give; on other days 80% will feel easy and you can push for a PR.
My practical starting percentages (guidelines, not absolute rules):
Sets of 6: start around 65% 1RM
Sets of 4: start around 70% 1RM
Sets of 3: start around 75% 1RM
Sets of 2: start around 80% 1RM
Singles: start around 85%+ depending on experience
From those starting points, you add weight as long as you adhere to two simple rules that keep the work "high-quality" and repeatable.
Two golden rules for low-rep hypertrophy tonnage work
All reps in a row (consecutive reps): Don’t grind and pause mid-set or break reps with long rests within a set. Keep reps consecutive to maximize motor unit recruitment and ensure you're not stringing together low-quality reps. Consecutive reps also prevent overreaching between micro-rests and are great for motor unit recruitment and muscle building.
No sticking points (early in the wave): Avoid sets where the bar comes to a near-stop and you grind it past a sticking point with assistance. Early in the wave you want bar speed to stay purposeful — sticky reps can generate excessive fatigue that compromises the rest of the session. The last set or two can be closer to failure and allow sticky reps.
Bass-fishing analogy for overloaded early sets
Think of a bass-fishing tournament with a five-fish limit. If you catch five small fish early with time left in the game, you don’t stop fishing. You keep trying to catch a larger fish and when you do, you replace one of the small fish with the bigger one. Likewise, if your early low-rep sets were too light, you can "throw them back" later in the session or add heavier sets to replace them. This helps you keep your top tonnage meaningful rather than wasting opportunities on sets that were too easy.
Rest between sets and session timing
Rest is not a luxury — it’s a tool. If your goal is high-quality heavy reps, you must rest long enough to reproduce that quality. Rest times are "as needed," and they will vary across lifters and across the session:
Early sets might need only 60–90 seconds if they are not very demanding.
As sets become heavier and more nervous-system demanding, 2–3 minutes is commonly needed between sets, especially when doing many sets (e.g., 8–12 sets).
If you need 5–7 minutes consistently between sets, you’re probably lifting too heavy for the intended total rep scheme and will quickly run into inefficiency.
Typical session length: My programs target 60–75 minutes for a session, which generally contains 5–7 exercises. Low-rep tonnage sessions do not inherently take more time if you plan them properly; you're simply allocating more quality time to primary compound lifts and fewer sets to accessory fluff.
Deloads and built-in reloads
This system has deload-like features built into it via undulation. Because you program high, medium, and low tonnage weeks, you don’t need an external “planned deload” in the way many people think of it. I prefer to call it a reload — the system alternates stress in a way that provides recovery while still delivering a progression.
Common questions and clarifications
Isn’t this just for strength, not hypertrophy?
No. If you lift compound strength exercises with enough tonnage, the combination of high effort and mechanical tension will drive myofibrillar hypertrophy. You must accumulate volume under the right conditions — not just brute force heavy singles with no repeatable quality. This method purposefully blends heavier loads with sufficient repetitions across sets to create real hypertrophy stimulus.
What if I’m new to low-rep sets?
Start conservative. Use the higher-per-set rep schemes initially (e.g., 6 × 4 for a 24-rep bucket) and pick conservative starting percentages. Focus on learning bar path, technique, and recovering between sets. As you get comfortable, splice sets into heavier singles and doubles to introduce heavier loading opportunities.
How do I know when to change exercises or rep schemes?
If the progression stalls for many waves (not just a week or two), change your primary exercise or rep scheme. Progress in this system shows up in ability to lift more weight on the same rep scheme or to increase the tonnage you can do while maintaining quality. When both stop moving, change the stimulus.
Does this work for all body parts?
I apply this logic primarily to the primary compound of the day — squat, bench, deadlift, press, and their close variations. Accessories are programmed differently (often higher rep, more targeted work), and you can apply similar principles to them with different total-rep targets and intensity rules. This article focuses on primary compounds because they are the most efficient place to accumulate meaningful tonnage.
Why this method works long-term
This system blends the best parts of strength and hypertrophy training:
Low-rep sets use heavier loads and recruit high-threshold motor units more effectively.
Rotating rep schemes allow frequent heavy exposure without constant maximal fatigue.
Quantifying tonnage and normalizing workload allows you to plan around recovery and avoid chronic overuse.
Built-in undulation and exercise variation provide long-term sustainability and progression without arbitrary deloads.
Practical example: a 4-day, 3-week wave
Below is an example you can apply right away. This is a 4-day training week using three-week waves and a 24/30/36 rep bucket across the primary lift each session.
Choose primary lifts for day 1–4 (e.g., Back Squat, Bench Press, Pull-ups, Deadlift).
Pick rep schemes for the three weeks: Week A = 6 × 4 (24 total reps), Week B = 10 × 3 (30 total reps), Week C = 12 × 3 or 6 × 6 (36 total reps).
Start Week A rep-scheme weights at conservative percentages (6×4 @ ~70% for example), and seek to add weight across future 3-week iterations while respecting the two rules (consecutive reps & minimal sticking points early).
Accessory work remains higher rep and more targeted but keep it limited so the primary lifts get the majority of the session’s quality minutes.
Tracking progress and measuring success
Tracking tonnage, normalized workload (rep × % 1RM), and top sets per session gives you clear feedback. Look for long-term trends: are the same rep schemes producing higher tonnage over time? Are top sets improving? If yes — keep going. If not — change the exercise, rep-scheme composition, or reset starting percentages.
Remember: day-to-day variability is normal. Bad days don’t invalidate your program; they give contrast to good days. If you're consistently underperforming over months, then it’s time to reassess recovery, nutrition, and the programming load.
Final thoughts and how to experiment
If you’re reading this and you’re an experienced lifter telling yourself you’ve “tried everything,” I can promise you that you haven’t tried tens of thousands of combinations that exist once you mix rep buckets, exercise variations, and rep-scheme permutations. This method gives you an organized, repeatable system to explore the intersection of strength and hypertrophy.
Start simple: pick one primary lift, choose a 24-rep bucket and three rep schemes (6×4, 8×3, 12×2). Run a 3-week wave, track your tonnage and top-set performance, then repeat and aim to increase tonnage over cycles. Use exercise variation for six-week rotations if you want to spread stimulus across similar movement patterns.
If you want to go deeper I’ve written longer articles on related topics like muscle fiber recruitment, tonnage, and low-rep set implementation. If you prefer to work with me directly, I offer programming and coaching options simply click the appropriate button below!
Thanks for taking the time to read through how I program hypertrophy. If you found this helpful, share it with someone who’s stuck in an 8–12 rep rut and ready to experiment with higher-quality tonnage. Train smart, manage the campfire, and get after it.
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