ProgreviaVideo: Hypertrophy routine: three key numbers
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Video · 28 s · no sound · Progrevia
What the video covers
How many sets do you need to build muscle? 10-20 weekly sets per muscle (Schoenfeld, Ogborn and Krieger, 2017 · Baz-Valle et al., 2022). 1-3 reps short of failure: going to failure gives no extra muscle (Refalo et al., 2023, 15 studies). 2× each muscle per week, to spread the volume (Schoenfeld et al., 2016 · Pelland et al., 2026). And every few weeks, more weight or more reps. The video ends by showing how to create the routine in Progrevia.
Read the full guide: Hypertrophy routine based on science
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Progrevia builds gym routines from your own data: periodization, RIR and week-by-week progression. Free, no card.