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Hypertrophy fundamentals6 min• 2026-10-21

Workout Periodization: How to Cycle Training Blocks Year-Round

Structure hypertrophy, strength, and deload phases to stay injury-free.

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Esquema gráfico de blocos de periodização anual de musculação

Cycling workouts into focused phases prevents plateaus and protects joints from overuse.

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Fractional plates (1 kg & 1.25 kg)Adjustable dumbbellsWrist wraps

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Put into practice: Routines & Guides

Follow workouts and detailed exercise biomechanics directly related to this article:

Workout Routine

Workout A — Chest, Shoulders and Triceps

5 exercises • ~50 minView
Workout Routine

PPL — Push

7 exercises • ~60 minView
Workout Routine

Quick Start — Arms, Chest and Back

5 exercises • ~35 minView

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