Best for
Use this hub when the goal is hypertrophy: choosing exercises that train the target muscle well, managing weekly volume, and progressing without turning every set into a max effort.
Topic hub
Hypertrophy Training
Muscle-building work still needs structure. Use these guides to choose productive lifts, train through full ranges, track volume, and progress without changing everything at once.
How to use it
Start with the volume and progression guides, then use exercise comparisons to choose variations that fit your joints, equipment, and desired stimulus. The calculators help plan loads while the log shows whether volume is recoverable.
Plan it in Kova
Kova keeps hypertrophy sessions structured by tracking sets, weights, rep targets, and progress trends across the exercises you repeat week after week.
Use the resources below as a workflow for hypertrophy training: read one guide to frame the training problem, open the lift references for exercises you actually perform, compare variations when equipment or recovery changes, and use calculators only when they help you choose the next practical load.
Guides
Exercises
Incline Dumbbell Press
Targets Upper chest, Front deltoids
OpenLat Pulldown
Targets Lats
OpenOne-Arm Dumbbell Row
Targets Lats, Mid-back
OpenBarbell Hip Thrust
Targets Glutes
OpenRomanian Deadlift
Targets Hamstrings, Glutes
OpenBulgarian Split Squat
Targets Quads, Glutes
OpenWalking Lunge
Targets Quads, Glutes
Open