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Arash RahbarArash Rahbar
/Maximum hypertrophy

Maximum hypertrophy

with Arash Rahbar

My maximum hypertrophy program is based on my many years training, coaching clients and experimenting with different styles of training. In some of the newest research regarding muscle growth, it has been shown that volume ... more

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Sessions (36)

Week 1 • Day 1
4.87/5
3
45 min
Week 1 • Day 2
4.88/5
3
45 min
Week 1 • Day 3
4.8/5
3
45 min
Week 1 • Day 4
4.88/5
3
45 min
Week 1 • Day 5
4.91/5
3
45 min
+31 sessions more

Frequently Asked Questions

Weekly Split
Each block ("week") in this program consists of 6 days: 4 days on & 2 days off. You start the second block ("week) on day 7! Day 1- Chest & triceps Day 2- Back, rear delts & traps Day 3- Active rest (Abs & Calves) Day 4- Quads & hamstrings Day 5- Shoulders & biceps Day 6- Active rest (Abs & Calves) REPEAT Program
Drop Sets
The drop set is a technique in which you perform an exercise until failure, then immediately reduce (drop) the weight and continue for more reps until you reach failure. Examples: 15,12,10 drop 10 This means on the third set complete 10 reps, drop the weigh and complete 10 more reps without resting in between You may also see several drop sets on an exercise like this: 4 sets of 10 drop 5 Meaning each set consists of 10 reps followed by a drop and 5 reps
Cluster Sets
A cluster set is a set that's broken down into several mini sets, with short intra-set rest periods between them. The weight is re-racked or put down during these short rest periods, allowing the muscles to recover before the next mini set. An exercise may have several cluster sets. Example 1: 10-5-5 20 seconds This means you complete 10 reps, rest 20 seconds, complete 5 reps, rest 20 seconds, then complete 5 reps Example 2: 5x4 15 seconds Here you would complete 5 mini sets of 4 reps with 15 seconds in between
Super Sets
a superset is when you perform one set of an exercise and then immediately switch to another exercise and do another set without resting in between. The reps may be different or may be the same for the 2 exercises
Failure
Whenever you see an F or failure for a given set this means you do as many reps as you can until you cannot perform anymore while maintaining good form.
Straight Sets
Whenever you see the same reps for all the sets (6,6,6,6) this means the weight is remaining the same for all 4 sets. The idea is to pick a weight that is difficult for the given rep range and allow for enough rest in between sets in order to be able to complete the given reps with the same weight.
Pyramid Sets
In a pyramid set you want to increase the weight and decrease the reps for each set. Example: 12,10,8 Set 1 – 30 lbs x 12 reps Set 2 – 40 lbs x 10 reps Set 3 – 50 lbs x 8 reps Reverse Pyramid: In a reverse pyramid you want to decrease the weight and increase the reps with each set Example: 8,10,12 Set 1 – 50 lbs x 8 reps Set 2 – 40 lbs x 10 reps Set 3 – 30 lbs x 12 reps

Frequently Asked Questions

Weekly Split
Each block ("week") in this program consists of 6 days: 4 days on & 2 days off. You start the second block ("week) on day 7! Day 1- Chest & triceps Day 2- Back, rear delts & traps Day 3- Active rest (Abs & Calves) Day 4- Quads & hamstrings Day 5- Shoulders & biceps Day 6- Active rest (Abs & Calves) REPEAT Program
Drop Sets
The drop set is a technique in which you perform an exercise until failure, then immediately reduce (drop) the weight and continue for more reps until you reach failure. Examples: 15,12,10 drop 10 This means on the third set complete 10 reps, drop the weigh and complete 10 more reps without resting in between You may also see several drop sets on an exercise like this: 4 sets of 10 drop 5 Meaning each set consists of 10 reps followed by a drop and 5 reps
Cluster Sets
A cluster set is a set that's broken down into several mini sets, with short intra-set rest periods between them. The weight is re-racked or put down during these short rest periods, allowing the muscles to recover before the next mini set. An exercise may have several cluster sets. Example 1: 10-5-5 20 seconds This means you complete 10 reps, rest 20 seconds, complete 5 reps, rest 20 seconds, then complete 5 reps Example 2: 5x4 15 seconds Here you would complete 5 mini sets of 4 reps with 15 seconds in between
Super Sets
a superset is when you perform one set of an exercise and then immediately switch to another exercise and do another set without resting in between. The reps may be different or may be the same for the 2 exercises
Failure
Whenever you see an F or failure for a given set this means you do as many reps as you can until you cannot perform anymore while maintaining good form.
Straight Sets
Whenever you see the same reps for all the sets (6,6,6,6) this means the weight is remaining the same for all 4 sets. The idea is to pick a weight that is difficult for the given rep range and allow for enough rest in between sets in order to be able to complete the given reps with the same weight.
Pyramid Sets
In a pyramid set you want to increase the weight and decrease the reps for each set. Example: 12,10,8 Set 1 – 30 lbs x 12 reps Set 2 – 40 lbs x 10 reps Set 3 – 50 lbs x 8 reps Reverse Pyramid: In a reverse pyramid you want to decrease the weight and increase the reps with each set Example: 8,10,12 Set 1 – 50 lbs x 8 reps Set 2 – 40 lbs x 10 reps Set 3 – 30 lbs x 12 reps
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Comments

A
Andrew 11d ago
Money
M
Matt 4mo ago
FYI This is missing some squats in the tracking/demo video section. They show up in the summary but not the actual workout.
M
Matt 4mo ago
Awesome workout 👊🏻
S
Syed 5mo ago
Best work out
S
Syed 5mo ago
Best workout
S
Syed 5mo ago
Crazy Workout