Squatch Strength Hypertrophy Series
Choose the split that matches your schedule, goals, and grind level. All three programs are science-backed, progression-based, and designed to get you bigger, stronger, and moving better. Each program has been implemented by various in-person and online clients for wicked results.
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Chose Your Program
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BUILD YOUR BEST LIFE
💪🏽 Chose Your Program 🧠 BUILD YOUR BEST LIFE
Lower-body dominant. Upper-body complete.
This 3-day program is ideal for lifters who want to build their legs, glutes, and arms without spending hours in the gym. Built around compound lifts, strategic isolation, and full-body movement balance.
Includes:
• 3 complete training days with warm-up guidance
• Progression-based structure using double progression
• Substitutions for key movements
• Rest guidelines and client-tested programming
More chest, back, and shoulders—without skipping legs.
This 3-day program is made for lifters who need more upper-body volume while still hitting lower-body essentials. Balanced hypertrophy without wasting time.
Includes:
• 3 complete training days with warm-up guidance
• Progression-based structure using double progression
• Substitutions for key movements
• Rest guidelines and client-tested programming
Four full-effort training days. Total physique development.
This high-output hypertrophy plan is built for lifters who can commit four days per week to structured, science-backed training. Smart frequency, optimized volume, and just enough recovery built in.
Includes:
• 4 complete training days with warm-up guidance
• Progression-based structure using double progression
• Substitutions for key movements
• Rest guidelines and client-tested programming
Looking for a more personal experience?
Apply now to train 1-on-1 with
Squatch Strength
The Hypertrophy Series
Whether you're training three days a week or going all-in with four, every program in the Squatch Strength Hypertrophy Series is built for real lifters with real lives. Each plan is structured with full-body balance, strategic overload, autoregulated rest, and built-in progress tracking.
The 3-Day Lower-Focused Program is designed for lifters chasing more leg, glute, and arm development while still maintaining upper-body work to stay balanced.
The 3-Day Upper-Focused Program puts the spotlight on chest, back, shoulders, and arms, with enough lower-body training to keep things strong and functional.
The 4-Day Hypertrophic Blast ramps up total volume and frequency for lifters ready to commit to four high-effort days. It’s the most comprehensive program in the series—built to grow everything.
Each program includes movement substitutions, warm-up guidance, structured double-progression, and recovery pacing so you can keep stacking results week after week.
*Decided to go all in? We’ll credit your mesocycle cost toward your first month of 1-on-1 coaching if you upgrade within 14 days.
