Coach ZaneThose who have completed Muscle Lab Intro and are ready for the next challenge
Intermediate lifters looking to break through strength plateaus
Anyone who wants to build both strength and muscle size simultaneously
Gym goers with 3-6 months of consistent training experience
Those who can commit to 5 training days per week for serious results
Many lifters get stuck choosing between strength programs and hypertrophy programs. They either build strength without size or size without strength. This creates an incomplete physique and limits long-term progress.
MuscleLab: Strength and Hypertrophy solves this by intelligently combining both training styles. Heavy compound work builds the foundation of strength, while targeted accessory work adds the muscle mass that makes you look as strong as you are.
This program is the natural progression from Muscle Lab Intro. You've learned the movements and built your base. Now it's time to push your limits and build the physique you've been working toward. No excuses. Just results.
Program Roadmap
This program uses a 5-day Upper/Lower/Push/Pull/Legs split optimized for both strength and hypertrophy.
Day 1 (Upper Strength) focuses on heavy bench press and barbell rows with strength rep ranges (4-6 reps). Supporting work targets chest, back, and arms.
Day 2 (Lower Strength) centers on squats and Romanian deadlifts with progressive overload. Accessory work builds quad, hamstring, and glute development.
Day 3 (Push Hypertrophy) emphasizes chest and shoulder volume with moderate weights and higher reps (8-12). Tricep isolation finishes the session.
Day 4 (Pull Hypertrophy) targets back width and thickness with various pulling angles. Bicep and rear delt work completes the pulling muscles.
Day 5 (Legs Hypertrophy) combines compound and isolation movements for complete leg development with emphasis on muscle pump and time under tension.
Chest
Shoulders
Arms
LegsChestShouldersArms
BackShouldersArmsLegsThis program balances strength and hypertrophy. Your main compound lifts (bench, squat, deadlift, overhead press) follow a strength protocol with heavier loads and lower reps. Accessory work targets muscle growth with moderate weights and higher volume.
Progressive overload is non-negotiable. Track your weights and aim to add 2.5-5 lbs to compound lifts every 1-2 weeks when you hit all prescribed reps. For accessories, increase weight when you can complete all sets at the top of the rep range.
Rest 2-3 minutes between heavy compound sets to ensure full recovery. For accessories, keep rest at 60-90 seconds to maintain metabolic stress and maximize hypertrophy stimulus.
Nutrition matters more at this level. Aim for 1.6-2.2g protein per kg bodyweight and ensure you're in a slight caloric surplus if muscle gain is your priority.
- If your 1RM is 100kg
- "80%" on a set means you should lift 80kg.
I'm Zane.
I specialize in bodybuilding, hypertrophy, and aesthetic physique development. I design programs that build muscle, sculpt definition, and create the physique you've always wanted. From calisthenics to weight training, from beginners to advanced lifters, my methods focus on muscle activation, strict form, and progressive overload.
No shortcuts. No excuses. Every rep should be controlled, every set should have purpose. I emphasize strict form and muscle activation because that's how you build real muscle—not by swinging weights around, but by making every fiber work. My programs range from bodyweight mastery to full gym hypertrophy splits, but the principle stays the same: control the weight, feel the muscle, grow.
I expect commitment. I expect you to show up and do the work even when you don't feel like it. But here's what I also know: you're capable of more than you think. When you push through the discomfort, when you complete that last rep you didn't think you could do, that's when transformation happens. You're here to build something. Let's work.
