Arash Rahbar

Maximum hypertrophy

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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 training and strength training can create the same amount of muscle growth as long as overall volume load is the same. That being said training with both lower reps and higher reps can be beneficial in maximizing muscle growth if paired together strategically. I created this program in order to build strength and maximizing muscle growth over several weeks while avoiding injury and running down the CNS (Central Nervous System) in order to train longer periods without being forced to take off due to injury or being exhausted!!! In order for this program to work optimally (and this goes for all my programs) You must push yourself on every set and challenge yourself every workout! It's also it’s worth noting that higher reps will target type 1 fibers more and lower Rep range will target type 2 fibers. With this program we will target both muscle fibers! All that being said there is no magic rep range that will create the most amount of hypertrophy. What is the determining factor of you creating the most amount of muscle growth will be the intensity which you train with. Regardless if you’re training with lower reps or higher reps each set should be extremely difficult and intense causing you to come close failure for the given rep range!

Workouts

Chest & triceps
Chest & triceps
4.9
43
Back, delts & traps
Back, delts & traps
4.9
39
Active rest day - abs & calves
Active rest day - abs & calves
4.8
13
 Legs
Legs
4.9
20
Shoulders & Biceps
Shoulders & Biceps
4.9
17
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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Reminders
Set workout reminders to stay on track!
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About Arash Rahbar

Online personal trainer

I am an IFBB professional bodybuilder and 4 time Olympian. I have studied how to build muscle and shed fat for over 2 decades and applied what I have learned to hundreds of clients along with myself in order to become of of the best bodybuilders in the world. I will share this secrets with you and answer your questions i order for you to surpass your goals!

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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