Justin Thomas

Fitness Trainer

This 90-day hypertrophy program will focus on progressive overload, balanced muscle development, and improving your overall strength. The program will be divided into three phases: Foundation, Strength and Hypertrophy, and Muscle Growth and Conditioning.

General Guidelines for Training
Frequency: 4-5 days per week of weight training (with 3 days of physical therapy exercises incorporated).
Rest Time: 60–90 seconds between sets for hypertrophy (muscle growth), and longer (2-3 minutes) for strength-focused exercises.
Progressive Overload: Aim to increase the weights slightly each week, whether that’s through adding weight, reps, or sets.
Tempo: Focus on a slow, controlled tempo for each lift (e.g., 2-1-2, meaning 2 seconds down, 1 second pause at the bottom, 2 seconds up).

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