Durata/Programs/Adaptive Hypertrophy · Lower Frequency

Hypertrophy · Strength

Adaptive Hypertrophy · Lower Frequency

Used with Permission

Also known as: adaptive · reps to failure · autoregulated · hypertrophy · amrap · bodybuilding

The muscle-building side of Adaptive Strength: the same rhythm with more reps. Three sets on each lift, then one for as many reps as you can, and that set moves your training max up or down for next week. Sets run from 10 reps down to 5 over 21 weeks in three 7-week blocks, each ending with a lighter week. Pick 2 to 6 days a week.

Intermediate New 6 days/week 21-week plan ~30–40 min/session

Your version

Standard Lower Frequency

Days a week

3 Days 4 Days 5 Days 6 Days

Get the app → Open in web app

Free to use · auto progression, rest timers & PR tracking built in

Overview

What is Adaptive Hypertrophy · Lower Frequency?

Adaptive Hypertrophy is a 21-week muscle-building program. It works the same way as Adaptive Strength, with more reps and a narrower range of weights. The main lifts are the squat, bench press, deadlift and overhead press. Alongside them are leg press, hack squat, incline bench, dumbbell bench, Romanian deadlift and seated dumbbell press. You choose how many days a week to train, from 2 to 6.

Each lift is three sets of a fixed number of reps, then a fourth set for as many reps as you can, with a target to beat. Three 7-week blocks each run two 3-week waves and a lighter week. The main lifts start at sets of 10 at 70% of your training max and work down to sets of 5 at 82.5% by the end. The other lifts run 5% lighter with two or three more reps. In the lighter weeks (7, 14 and 21) every lift is four sets of 5 with no all-out set.

Who it's for

Is Adaptive Hypertrophy · Lower Frequency right for you?

This suits an intermediate lifter who wants size and strength from the big lifts, with weights that keep up with how they're doing. The heaviest weeks are sets of 5 rather than singles, so it is easier on the joints than Adaptive Strength. Accessories are up to you. Durata adds one upper-back lift to each day, aiming for about 40 reps over three sets before adding weight, and you can add arms or calves at the end.

Progression

How progression works

The all-out set moves your training max for next week. Beat the target by 1 rep and it goes up 0.5%, by 2 reps 1%, by 3 reps 1.5%, by 4 reps 2%, by 5 or more 3%. Hit it exactly and it holds; one rep short takes 2% off, two or more short take 5% off. The change is to the exact max, so if you beat the target and the weights don't change, the max is still climbing and will show on the bar soon. Weights are a percentage of the max, rounded to your plates or dumbbells. Lighter weeks never move it, and a max you change by hand wins.

% of Training Max — your last set against its target moves the TM every week: up to +3% when you beat it, down 5% when you fall shortDouble: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses

Durata runs this progression for you — every session's weights are computed from your training maxes, and your logged AMRAP sets are what move those maxes.

The program

Adaptive Hypertrophy · Lower Frequency — every set, every session

Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.

Week 16 sessions

Squat & Hack Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Hack Squat (Machine)	3×12 @ 65% 1×15++ @ 65% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Incline Bench Press (Barbell)	3×12 @ 65% 1×15++ @ 65% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift

Wednesday~25–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP

Thursday~25–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift

Friday~35–45 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	3×12 @ 65% 1×15++ @ 65% AMRAP	2:30
Romanian Deadlift (Barbell)	3×12 @ 65% 1×15++ @ 65% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	3×12 @ 65% 1×15++ @ 65% AMRAP	2:30
Seated Overhead Press (Dumbbell)	3×12 @ 65% 1×15++ @ 65% AMRAP	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

Week 26 sessions

Squat & Hack Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Hack Squat (Machine)	3×11 @ 67.5% 1×13++ @ 67.5% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Incline Bench Press (Barbell)	3×11 @ 67.5% 1×13++ @ 67.5% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift

Wednesday~20–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift

Friday~35–45 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	3×11 @ 67.5% 1×13++ @ 67.5% AMRAP	2:30
Romanian Deadlift (Barbell)	3×11 @ 67.5% 1×13++ @ 67.5% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	3×11 @ 67.5% 1×13++ @ 67.5% AMRAP	2:30
Seated Overhead Press (Dumbbell)	3×11 @ 67.5% 1×13++ @ 67.5% AMRAP	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

Week 36 sessions

Squat & Hack Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Hack Squat (Machine)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Incline Bench Press (Barbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift

Wednesday~20–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift

Friday~35–45 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Romanian Deadlift (Barbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Seated Overhead Press (Dumbbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

Week 46 sessions

Squat & Hack Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Hack Squat (Machine)	3×11 @ 67.5% 1×13++ @ 67.5% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Incline Bench Press (Barbell)	3×11 @ 67.5% 1×13++ @ 67.5% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift

Wednesday~20–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift

Friday~35–45 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	3×11 @ 67.5% 1×13++ @ 67.5% AMRAP	2:30
Romanian Deadlift (Barbell)	3×11 @ 67.5% 1×13++ @ 67.5% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	3×11 @ 67.5% 1×13++ @ 67.5% AMRAP	2:30
Seated Overhead Press (Dumbbell)	3×11 @ 67.5% 1×13++ @ 67.5% AMRAP	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

Week 56 sessions

Squat & Hack Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Hack Squat (Machine)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Incline Bench Press (Barbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift

Wednesday~20–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift

Friday~35–45 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Romanian Deadlift (Barbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Seated Overhead Press (Dumbbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

Week 66 sessions

Squat & Hack Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Hack Squat (Machine)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Incline Bench Press (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift

Wednesday~20–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift

Friday~35–45 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Romanian Deadlift (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Seated Overhead Press (Dumbbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

Week 76 sessions

Squat & Hack Squat — Deload

Monday~30–40 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×5 @ 60%	2:30
Hack Squat (Machine)	4×5 @ 55%	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press — Deload

Tuesday~30–40 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×5 @ 60%	2:30
Incline Bench Press (Barbell)	4×5 @ 55%	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift — Deload

Wednesday~20–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×5 @ 60%	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP — Deload

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×5 @ 60%	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift — Deload

Friday~30–40 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	4×5 @ 55%	2:30
Romanian Deadlift (Barbell)	4×5 @ 55%	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP — Deload

Saturday~30–40 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	4×5 @ 55%	2:30
Seated Overhead Press (Dumbbell)	4×5 @ 55%	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

Week 86 sessions

Squat & Hack Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Hack Squat (Machine)	3×11 @ 67.5% 1×13++ @ 67.5% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Incline Bench Press (Barbell)	3×11 @ 67.5% 1×13++ @ 67.5% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift

Wednesday~20–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift

Friday~35–45 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	3×11 @ 67.5% 1×13++ @ 67.5% AMRAP	2:30
Romanian Deadlift (Barbell)	3×11 @ 67.5% 1×13++ @ 67.5% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	3×11 @ 67.5% 1×13++ @ 67.5% AMRAP	2:30
Seated Overhead Press (Dumbbell)	3×11 @ 67.5% 1×13++ @ 67.5% AMRAP	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

Week 96 sessions

Squat & Hack Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Hack Squat (Machine)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Incline Bench Press (Barbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift

Wednesday~20–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift

Friday~35–45 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Romanian Deadlift (Barbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Seated Overhead Press (Dumbbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

Week 106 sessions

Squat & Hack Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Hack Squat (Machine)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Incline Bench Press (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift

Wednesday~20–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift

Friday~35–45 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Romanian Deadlift (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Seated Overhead Press (Dumbbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

Week 116 sessions

Squat & Hack Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Hack Squat (Machine)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Incline Bench Press (Barbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift

Wednesday~20–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift

Friday~35–45 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Romanian Deadlift (Barbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Seated Overhead Press (Dumbbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

Week 126 sessions

Squat & Hack Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Hack Squat (Machine)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Incline Bench Press (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift

Wednesday~20–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift

Friday~35–45 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Romanian Deadlift (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Seated Overhead Press (Dumbbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

Week 136 sessions

Squat & Hack Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×6 @ 80% 1×8++ @ 80% AMRAP	2:30
Hack Squat (Machine)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×6 @ 80% 1×8++ @ 80% AMRAP	2:30
Incline Bench Press (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift

Wednesday~20–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×6 @ 80% 1×8++ @ 80% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×6 @ 80% 1×8++ @ 80% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift

Friday~35–45 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Romanian Deadlift (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Seated Overhead Press (Dumbbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

Week 146 sessions

Squat & Hack Squat — Deload

Monday~30–40 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×5 @ 60%	2:30
Hack Squat (Machine)	4×5 @ 55%	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press — Deload

Tuesday~30–40 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×5 @ 60%	2:30
Incline Bench Press (Barbell)	4×5 @ 55%	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift — Deload

Wednesday~20–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×5 @ 60%	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP — Deload

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×5 @ 60%	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift — Deload

Friday~30–40 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	4×5 @ 55%	2:30
Romanian Deadlift (Barbell)	4×5 @ 55%	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP — Deload

Saturday~30–40 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	4×5 @ 55%	2:30
Seated Overhead Press (Dumbbell)	4×5 @ 55%	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

Week 156 sessions

Squat & Hack Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Hack Squat (Machine)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Incline Bench Press (Barbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift

Wednesday~20–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift

Friday~35–45 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Romanian Deadlift (Barbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Seated Overhead Press (Dumbbell)	3×10 @ 70% 1×12++ @ 70% AMRAP	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

Week 166 sessions

Squat & Hack Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Hack Squat (Machine)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Incline Bench Press (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift

Wednesday~20–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift

Friday~35–45 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Romanian Deadlift (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Seated Overhead Press (Dumbbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

Week 176 sessions

Squat & Hack Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×6 @ 80% 1×8++ @ 80% AMRAP	2:30
Hack Squat (Machine)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×6 @ 80% 1×8++ @ 80% AMRAP	2:30
Incline Bench Press (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift

Wednesday~20–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×6 @ 80% 1×8++ @ 80% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×6 @ 80% 1×8++ @ 80% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift

Friday~35–45 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Romanian Deadlift (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Seated Overhead Press (Dumbbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

Week 186 sessions

Squat & Hack Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Hack Squat (Machine)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Incline Bench Press (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift

Wednesday~20–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift

Friday~35–45 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Romanian Deadlift (Barbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Seated Overhead Press (Dumbbell)	3×9 @ 72.5% 1×11++ @ 72.5% AMRAP	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

Week 196 sessions

Squat & Hack Squat

Monday~35–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×6 @ 80% 1×8++ @ 80% AMRAP	2:30
Hack Squat (Machine)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press

Tuesday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×6 @ 80% 1×8++ @ 80% AMRAP	2:30
Incline Bench Press (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift

Wednesday~20–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×6 @ 80% 1×8++ @ 80% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×6 @ 80% 1×8++ @ 80% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift

Friday~35–45 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Romanian Deadlift (Barbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Seated Overhead Press (Dumbbell)	3×8 @ 75% 1×10++ @ 75% AMRAP	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

Week 206 sessions

Squat & Hack Squat

Monday~30–45 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	3×5 @ 82.5% 1×6++ @ 82.5% AMRAP	2:30
Hack Squat (Machine)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press

Tuesday~30–45 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	3×5 @ 82.5% 1×6++ @ 82.5% AMRAP	2:30
Incline Bench Press (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift

Wednesday~20–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	3×5 @ 82.5% 1×6++ @ 82.5% AMRAP	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	3×5 @ 82.5% 1×6++ @ 82.5% AMRAP	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift

Friday~35–45 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Romanian Deadlift (Barbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP

Saturday~35–45 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Seated Overhead Press (Dumbbell)	3×7 @ 77.5% 1×9++ @ 77.5% AMRAP	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

Week 216 sessions

Squat & Hack Squat — Deload

Monday~30–40 min

Exercise	Sets × Reps	Rest
Squat (Barbell)	4×5 @ 60%	2:30
Hack Squat (Machine)	4×5 @ 55%	2:30
Bent Over Row (Barbell)	3×10–14	—

Bench Press & Incline Press — Deload

Tuesday~30–40 min

Exercise	Sets × Reps	Rest
Bench Press (Barbell)	4×5 @ 60%	2:30
Incline Bench Press (Barbell)	4×5 @ 55%	2:30
Lat Pulldown (Cable)	3×10–14	—

Deadlift — Deload

Wednesday~20–30 min

Exercise	Sets × Reps	Rest
Deadlift (Barbell)	4×5 @ 60%	2:30
Chest Supported Incline Row (Dumbbell)	3×10–14	—

OHP — Deload

Thursday~20–30 min

Exercise	Sets × Reps	Rest
Overhead Press (Barbell)	4×5 @ 60%	2:30
Pull Up (Weighted)	3×10–14	—

Leg Press & Romanian Deadlift — Deload

Friday~30–40 min

Exercise	Sets × Reps	Rest
Leg Press (Machine)	4×5 @ 55%	2:30
Romanian Deadlift (Barbell)	4×5 @ 55%	2:30
Seated Cable Row - V Grip (Cable)	3×10–14	—

DB Bench & DB OHP — Deload

Saturday~30–40 min

Exercise	Sets × Reps	Rest
Bench Press (Dumbbell)	4×5 @ 55%	2:30
Seated Overhead Press (Dumbbell)	4×5 @ 55%	2:30
Lat Pulldown - Close Grip (Cable)	3×10–14	—

FAQ

Adaptive Hypertrophy · Lower Frequency — common questions

What training max should I start with?

Your best estimate of your one-rep max for each lift. For the leg press, hack squat and dumbbell lifts a rough estimate is fine: the all-out sets settle every lift within a few weeks.

How is it different from Adaptive Strength?

Same structure, more reps. The strength version climbs to singles at 95%, this one stops at sets of 5 at 82.5%. It also swaps most of the barbell variations for machines and dumbbells.

Can I change the number of days later?

Pick the days when you start. Each version runs every lift once a week, so finishing a block on one schedule and starting the next on another works well.

How long does a session take?

About 35–50 minutes on the 4-day version. The 2- and 3-day versions run longer, the 5- and 6-day versions shorter.

Is there an app that runs Adaptive Hypertrophy · Lower Frequency for you?

Yes. Durata runs Adaptive Hypertrophy · Lower Frequency as written, free: the 6-day-a-week schedule, every set and rep, and the progression built in. Log your sets and the next session's weights are worked out for you, with the stalls and deloads the program calls for; a tap on any lift shows why the weight moved. It is on iPhone and Android, works offline, and your history from Hevy or Strong imports free.

Source: Adaptive Hypertrophy — Used with Permission

Used with permission from its author, who gave Durata permission to carry this program.

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