i want to split my fitness workouts into a 4 week phase focused on hypertrophy and a 4 week phase focused on strength. can you make me a training week for both phases

Creating a training routine that focuses first on hypertrophy and then on strength involves understanding the specific demands and outcomes associated with each type of training. Here are some general guidelines from Andrew Huberman and Andy Galpin on structuring such training phases:

Hypertrophy Phase (4 weeks)

1. Frequency and Volume:

   • Train 2-3 times per week per muscle group.
   • Use a rep range of 5 to 30 reps per set for hypertrophy; all are effective, but what's crucial is reaching near-muscular failure for each exercise 1.

2. Rest Intervals:

   • Keep the rest periods between sets shorter, aiming for around 30 seconds to 90 seconds, to maximize metabolic stress.

3. Exercise Selection:

   • Include a variety of exercises that target all major muscle groups.
   • Incorporate compound movements like squats, bench presses, and rows, as well as isolation exercises for detail work 2.

4. Sample Week:

   • Day 1: Chest and Back (3-4 exercises each, 3-4 sets, 8-15 reps)
   • Day 2: Legs (3-4 exercises, 3-4 sets, 8-15 reps)
   • Day 3: Shoulders and Arms (3 exercises each, 3-4 sets, 8-15 reps)
   • Day 4-5: Repeat or focus on a weakness

Strength Phase (4 weeks)

1. Frequency and Intensity:

   • Focus on fewer reps per set: 3 to 5 reps at 70% or more of your one-repetition maximum for strength 3.
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   • Train 2-3 times per week per muscle group.

2. Rest Intervals:

   • Longer rest periods are crucial, ranging from 2 to 4 minutes between sets, to allow full recovery and maximal performance for each set.

3. Exercise Selection:

   • Prioritize compound movements such as squats, deadlifts, bench presses, and overhead presses.
   • Consider additional high-rep work for body parts needing more hypertrophy but perform it after your main strength work.

4. Sample Week:

   • Day 1: Upper Body Strength (3-5 exercises, 3-5 sets, 3-5 reps)
   • Day 2: Lower Body Strength (3-5 exercises, 3-5 sets, 3-5 reps)
   • Day 3: Accessory and Hypertrophy Work (lighter weights, higher reps, targeting weaknesses)

General Advice

• Adaptability: Adjust based on personal responses and time constraints. If short on time, prioritize either volume (hypertrophy) or intensity (strength) depending on the current training phase.
• Recovery and Nutrition: Proper nutrition and adequate sleep will support both phases by aiding recovery and muscle growth.

These guidelines provide a flexible structure while emphasizing the different training principles essential for hypertrophy and strength.