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OP: 3 days strength + 2 days hypertrophy split. Goal: add muscle while maintaining strength.
Content: Weeks 1–4: Base volume; Weeks 5–8: intensity increase; Weeks 9–12: peaking + deload week every 4th week. Example week (concrete exercises, sets x reps, tempo). Nutrition: +300 kcal surplus, 1.6–2.2 g/kg protein. Recovery: 7–9 hrs sleep, daily mobility.