4 tips to balance strength and hypertrophy work

The majority of my clients want both strength and muscle mass. This can be done with the right programme.

Here's the 4 major things you should be doing.

1. Prioritise strength on the big lifts

Train 3-5 reps per set at 80-90% of 1RM for lifts like squat, bench, deadlift, overhead press, and weighted chin-ups.

Keep total weekly volume moderate (e.g., ~10-15 heavy sets per lift per week)

Use longer rest periods (2-4 mins) to maintain high force output.

2. Use hypertrophy work on assistance/accessory exercises

Train 6-12 reps per set at 65-75% of 1RM with controlled tempo.

Focus on accessory movements that reinforce your main lifts (e.g., dips, Romanian deadlifts, split squats, rows).

Use moderate rest (45-90 sec) to maximise metabolic stress.

• 

  
  
  
  

3. Organise your training week intelligently

Option 1: Strength First, Hypertrophy Later in the Session

• Start with heavy compound lifts (strength focus).

• Finish with moderate-to-high rep accessories (hypertrophy focus).

  
  

Option 2: Strength and Hypertrophy Split Days

• Example:

  • Day 1: Strength focus (low reps, high load)

  • Day 2: Hypertrophy focus (higher reps, moderate load)

  • Repeat cycle

4. Manage fatigue and recovery

   
   

You can't do the volume of a bodybuilder or the intensity of a pure strength lifter when you're doing a hybrid approach. You have to tow the line between volume and intensity carefully.

Avoid excessive volume on big lifts (more isn’t always better).

Auto-regulate intensity—don’t push to failure too often on strength work.

Eat enough—progress in both requires a slight caloric surplus or at least maintenance.

Prioritise sleep and recovery—fatigue will kill both strength and muscle gains.

3-Day Strength & Hypertrophy Hybrid Plan

This sample full-body programme blends heavy compound lifts for strength with higher-rep accessory work for muscle growth.

Day 1: Heavy Lower, Moderate Upper

• Squat – 4x3-5 (85-90% 1RM)

• Bench Press – 4x4-6 (80-85% 1RM)

• Romanian Deadlift – 3x8-12

• Weighted Chin-Ups – 3x6-8

• Dips – 3x10-12

• Core Work – 3x12-15

  
  

Day 2: Heavy Upper, Moderate Lower

• Deadlift – 4x3-5 (85-90% 1RM)

• Overhead Press – 4x3-5 (85-90% 1RM)

• Front Squat – 3x8-12

• Single-Arm Row – 3x10-12

• Hammer Curls – 3x12-15

• Push-Ups (Weighted if able) – 3x12-20

  
  

Day 3: Volume & Hypertrophy

• Spoto Press – 4x5-8 (75-80% 1RM)

• Weighted Chin-Ups – 4x6-8

• Bulgarian Split Squat – 3x10-12

• Face Pulls – 3x12-15

• Skull Crushers – 3x12-15

• Lateral Raises – 3x15-20

  
  

By following this structure,

you'll build strength and muscle.