The Hypertrophy Blueprint Vol.3

The complete system for what to do in the gym — exercise selection, splits, volume and progression.

The Circadian Strength Protocol answers when to train. This is the guide that answers what to actually do once you’re there. No fluff, no trending-exercise-of-the-week nonsense — just the real levers that drive muscle growth, explained clearly enough to apply today.

Inside:

• A simple hierarchy for exercise selection, plus the four questions every movement in your programme should pass

• Full Body, Upper/Lower and Push/Pull/Legs splits compared, so you can pick the one that actually fits your week

• Rep ranges and volume landmarks (MEV/MAV/MRV) explained without the jargon

• Progressive overload, RIR and RPE — five ways to progress beyond just adding weight

• Exercise order, rest periods and a proper deload protocol

• Three ready-to-run example programmes you can start this week

Pair it with the Circadian Strength Protocol and you’ve got a complete training system — when you train, and what you do when you get there.