Creating Your Training Plan: Hypertrophy vs. Strength Goals in StrengthLab360

StrengthLab360 empowers athletes to build science-based training plans tailored to their unique goals. Whether you're focused on muscle growth (hypertrophy) or building maximal strength, the app intelligently adapts your training structure. This guide walks you through setting up your plan and explains a key strength-specific feature: the peaking phase.

Step-by-Step: Creating Your Training Plan

1. Access Your Dashboard:

   • Open StrengthLab360 on any device.

   • Go to the "Templates" tab.

2. Search for a Template or Start from Scratch:

   • Use the filter bar to select your primary goal: "Hypertrophy" or "Strength." Your onboarding and profile settings will auto-select your default, but you can adjust filters anytime.

3. Create Your Plan:

   • From a Template: Choose a program from the StrengthLab360 Library. To edit a template, copy it first—otherwise, you can start it directly as a mesocycle.

   • From Scratch: Build your own template by selecting exercises and training days. Save your plan for future use.

4. Define Your Template as a Mesocycle:

   • Click the template and select "Plan as Mesocycle."

   • Choose your start date and mesocycle duration.

5. Set Peaking Phase (Strength Plans Only):

   • If you're starting a strength mesocycle, choose the number of peaking weeks (1–4).

   • Example: A 6-week plan with 2 weeks of peaking = 4 weeks of strength building + 2 weeks of peaking.

Hypertrophy Plan Highlights:

• Goal: Maximize muscle growth via increased training volume and mechanical tension.

• Structure:

  • Higher rep ranges (6–15), moderate loads.

  • Moderate rest periods.

  • Volume increases progressively across the mesocycle.

  • Emphasis on controlled tempo and muscle fatigue.

• Peaking Phase: Not included. Hypertrophy mesocycles progress continuously without tapering.

Strength Plan Highlights:

• Goal: Increase maximal force output and enhance compound lift performance.

• Structure:

  • Lower rep ranges (1–6), heavier loads.

  • Longer rest intervals.

  • Progressive overload in intensity.

Peaking Phase (Exclusive to Strength Plans):

• Automatically included at the end of each strength mesocycle.

• Purpose: Ensure peak performance readiness—ideal for max testing, mock meets, or competitions.

• Customizable Length: Choose 1–4 weeks during setup.

• Example:

  • Total Duration = 6 Weeks

  • Peaking = 2 Weeks

  • Weeks 1–4: Strength Building

  • Weeks 5–6: Peaking

• Best For: Competitive lifters aiming to perform at their absolute best.

Pro Tips:

• Unsure which goal to choose? Opt for Hypertrophy for physique and muscle development, or Strength for maximal lifting performance.

• You can switch focus between mesocycles based on your goals.

• Use StrengthLab360’s real-time analytics to monitor progress and optimize training.

For more details on setting up your mesocycle, check out our How to Set Up Your First Mesocycle guide.

Need assistance? Visit the StrengthLab360 Helpdesk or contact our support team.