One week of hypertrophy training, one week of calisthenics, one week of strength training and one week of power training in a month

Designing a training program that focuses on different adaptations each week, such as hypertrophy, calisthenics, strength, and power, can be beneficial for comprehensive fitness development. Andrew Huberman and Andy Galpin have discussed tailored fitness protocols that offer guidance in optimizing such varied training approaches.

1. Hypertrophy Week: Focus on muscle growth using methods that typically involve moderate to high repetitions and working close to muscle failure for specific muscle groups. Be mindful that excessive hypertrophy work can affect subsequent strength or power training sessions 1.

2. Calisthenics Week: Emphasize bodyweight exercises to build strength, flexibility, and endurance. This can help improve intrinsic muscle stability and provide a break from the high-intensity resistance typically seen in weightlifting weeks.

3. Strength Week: Utilize heavy weights with lower repetitions (around 70% or more of your one-rep max) focusing on compound exercises such as squats or deadlifts. Rest periods are crucial in this phase to ensure maximal effort and recovery 1.

4. Power Training Week: For power, incorporate speed-focused lifts at lighter weights (30-70% of your one-rep max) with an emphasis on explosive movement. Remember, power is defined as strength expressed quickly, so short and powerful sessions are the goal 1.

This cycle allows you to target different muscle adaptations effectively while allowing each training domain to recover when not being actively targeted. Ensure that rest and recovery are prioritized between these intensive sessions to avoid burnout and optimize adaptation 2.