Description
The Huge Harambe Program
This is the only program in the world offered in honor of our humble fallen comrade, Harambe.
In all seriousness, this program was designed for the off-season lifter or athlete looking to maintain proficiency in compound movements while adding serious mass through 12 weeks of targeted hypertrophy.
This is a low frequency program for the compound movements and moderate frequency for body parts. Complete with planned drop sets to pack on muscle in your off-season before you begin one of the meet prep programs.
This is a program I have run the past 3 years as an extended off-season block when I feel that I have reached my muscular horsepower capacity and need to increase my cross-sectional muscle area through hypertrophy gains.
Summary of the Huge Harambe Program:
- 12 Weeks
- 5X/Week training
- 1X Squat, 2X Bench, 1X Deadlift each week
- 2X Upper/Lower split each week
- Higher emphasis on volume with Priority #1 movements
- Medium deload every 4th week
Macrocycle: Off-Season phase
Mesocycle: Muscle building and Hypertrophy
Microcycles:
- 4 Weeks of very high volume and hypertrophy building
- 4 Weeks of a high volume and hypertrophy continuation
- 4 Weeks of high volume and hypertrophy realization
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