I want to create a training card aimed at hypertrophy. To do this, I bought myself the following book, "The Muscle and Strength Training Pyramid v2.0 Training." I will give you some parts of the book where it is explained how to create a training card. Based on the above, you will have to help me create a training card for me.

After reading all of the previous chapters you may be experiencing information overload, or at the very least, having some trouble “connecting the dots” between the levels and actually creating an actionable resistance training program. This chapter serves to link the main points of each level into a step by step guide to teach you how to build a training plan. In this chapter, I’ll take you through each level of The Pyramid, highlighting the main points and the subsequent decisions you’ll have to make from each as they relate to building a program.
Remember, this is a quick start guide, so it won’t include the full breadth or depth of knowledge or its explanation from previous chapters. Rather, it is designed to create an actionable plan to build from. As you gain more understanding of the principles, you can use the program you will build as the foundation to lay other concepts on top of.

*Step 2: Volume, Intensity, Frequency*
*As a reminder, these are the broad starting guidelines appropriate for most people:*
- *Volume: 10–20 sets per muscle group/movement pattern per week*
- *Intensity:*
    -  *Strength: ⅔–. of volume in the 1–6 rep range, remaining volume in the 6–15 rep range at a 5–10 RPE*
    - *Hypertrophy: ⅔–. of volume in the 6–12 rep range, remaining volume in the 1–6 and 12–20 rep range at a 5–10 RPE*
- *Frequency: 2+/week per muscle group or movement pattern.*

*These variables are how you ensure overload occurs, and how you organize it.* 
*Frequency is already penciled in. Next, let’s choose an appropriate volume. In an ideal world, you’d have meticulous training records showing rates of progress and volume levels at each point of your career and you could make an educated start to what would be appropriate given the large individual variance in optimal volume. However, if you’re reading a quick start guide to program design, there is a strong possibility that’s not the case. The appropriate volume might depend on a lot of factors, which could logically include: training history, training age, genetics, habitual sleep quantity and quality, biological age, total body mass, nutritional status, psychological resilience to stress, personality, and perhaps sex.*
*Unfortunately, we don’t have the relationships of all these variables teased out, but there is good anecdotal evidence, a theoretical basis, and limited scientific evidence to suggest that on average, more experienced lifters need more volume to continue progressing. Thus, with all else being equal, here are some decent guidelines for establishing volume within the 10–20 set recommendation.*

*Note, the higher your volume, the more it makes sense to spread it over more sessions to prevent individual sessions from becoming too long and stressful. This maintains session quality. As you can see in the column on the right, there is a generally recommended weekly frequency at each volume step to better spread stress. If this doesn’t match up with your split choice from Step 1, consider a different amount of volume, or a different split.* 
*With your volume level and frequency chosen, whether your goal is hypertrophy or strength, you will spread that volume for each muscle group, or each movement (bench, and split between squats and deadlift patterns), across the week. Once again, just pencil this in to get an idea of how your week is shaping up. For example, let’s say you are an intermediate doing 13–15 sets with a 4-day, two times per week muscle group frequency, doing a 'Legs, Push, Pull, Full Body' split. Spreading things out, you’d probably do 4–6 sets per muscle group on your Full Body day, leaving 9–11 sets per muscle group for your Legs, Push, and Pull days. Lastly, you’d assign intensity; both the load and the effort. See the two  charts below that show appropriate repetition ranges and RPE values for strength and hypertrophy based on exercise and microcycle organization.*

*As you can see, for hypertrophy, the higher the fatigue generated by*
*the movement, and the greater the technical demand, it makes more*
*sense to curtail the RPE and rep range. This avoids fatigue bleeding*
*into the rest of a session, may reduce the risk of injury, and also*
*ensures that the volume you perform is effective because as discussed*

*in previous chapters, it’s harder to accurately rate RPE on high-rep,*
*fatiguing movements. Therefore, compound movements are generally*
*a better vehicle for doing the portion of your volume that is lower*
*rep and thus heavier. Likewise, isolation exercises and machines are*
*better vehicles for the higher-rep, lower-load portion of your volume.*

*For strength, rep and RPE ranges are largely dictated based on whether*
*you are performing a main lift or accessory, and your goal with the*
*movement. For main lifts and variants whether you are building specific*
*strength in the lifts (or strength that easily transfers to them), specific*
*hypertrophy and workload capacity with those lifts, or whether you are*
*performing technique work which is heavy enough to be useful, but light*
*enough to allow recovery, different RPE and rep ranges are appropriate.*
*Likewise, rep range and RPE will change depending on whether you*
*are performing compound accessory movements intended to build*
*general strength (which are more taxing and technically demanding), or*
*machine and isolation accessories (which are less taxing and technically*
*demanding) for hypertrophy purposes.*

*When you combine this information with Step 3, you can really start to*
*see how your program unfolds.*

*Step 3: Progression*
*At this stage, the program really starts to take form, and we get to start*
*assigning reps and sets across the week and the mesocycle. How this*
*shapes up is dictated by the type of exercise (isolation or compound)*
*and the rate of progress you can reasonably expect (training age).*

*As a quick recap, linear progression (linear load increases) is simply*
*adding more weight to the exercise while keeping reps and sets the*

*same each time you repeat a session.*
*Linear periodized progression is keeping sets the same, reducing reps*
*each session, while increasing load.*
*Block periodized mesocycles are a sequential approach where you*
*do an accumulation mesocycle of higher volume at a moderate RPE*
*and higher rep ranges (but specific to your goal), followed by an*
*intensification mesocycle of lower volume at a high RPE and lower*
*rep ranges (but still specific to your goal), and then taper and test—or*
*simply rinse and repeat after a deload if you can gauge your estimated*
*strength in training (e.g. starting some days with a single at a 6–9 RPE).*
*For a novice, you would simply spread your 10–12 sets per muscle/*
*movement across your days of training, and each week when you repeat*
*a day’s session, try to increase load (typically the smallest increment*
*available to extend progression longer).*
*For an intermediate, you’d spread 13–15 sets over your days, and follow*
*a linear (load up reps down) approach week to week, and double*
*progression for your isolation movements.*
*Finally, an advanced lifter could set up an accumulation cycle of building*
*number of sets, followed by an intensification mesocycle similar to how an*
*intermediate would progress, and then taper and test, or rinse and repeat.*
*To continue our example, sticking with our 4 days per week, 2/week*
*muscle group training frequency setup as an intermediate with*
*hypertrophy goals doing 13–15 sets per week, things start to take shape:*

*Step 4: Exercise Selection*
*For a bodybuilder or hypertrophy-focused trainee, you can slot in*
*various exercises to fill the weekly muscle group volume goals. If you*
*view the following table you can see which muscle groups a given*
*exercise “counts” for.*
*As it currently stands, we know an exercise that trains a muscle group*
*indirectly (labeled 'secondary') probably doesn’t provide quite as much*
*stimulus to the muscle as something that trains it directly (labeled*
*'primary'), but the scientific data up to this point has counted secondary*
*and primary muscle group volume the same. So, count everything on*
*a one to one basis for each muscle group, just be aware that you don’t*
*want all your volume for a given muscle group coming from indirect*
*work.*

*For a powerlifter, however, things are little easier to categorize. As*
*almost the entire body is trained and utilized in the performance of*
*the big 3, but we aren’t necessarily looking for complete muscular*
*development everywhere. Thus, you can view things as follows:*

*Understanding the above, here’s how the same intermediate choosing*
*a 4-day per week, 2/week movement pattern training frequency*
*might setup a powerlifting program with the S, B, D, B split (see*
*the training split matrix for strength) doing 13–15 sets per week:*

*This example meets the guideline of having 13–15 sets for Upper*
*Body Push, Upper Body Pull, and Lower body from a muscle group*
*perspective, as there are 9 sets of bench, and 6 sets of non-bench upper*
*body pushing (for a total of 15), 10 sets combined between squat and*
*deadlift, and 3 sets of lower body accessories (for a total of 13), and 5*
*sets of deadlift and 8 sets of upper body pulling (for a total of 13).*
*Globally, we also meet the guideline of having 50–75% of volume from*
*the main lifts, as out of a total of 36 sets, more than half (19 sets) come*
*from the big three. As a reminder, here are the guidelines for how to*
*distribute volume over exercises for strength and hypertrophy.*

*Step 5 and 6: Rest Periods and Tempo*
*At this stage, you don’t have much left to do. If you’d like, you can set*
*up your upper body push and pull exercises with antagonist paired*
*sets (APS). Likewise, if your goal is hypertrophy you can set up APS for*
*leg extension and leg curl, and biceps and triceps as well.*
*Also, if you are time-pressed and your current setup is pushing the limits*
*of what you think you can reasonably accomplish, you can perform*
*some of your accessories or single-joint movements for hypertrophy*
*as drop sets or rest pause sets.*
*Beyond this, just make sure you rest appropriately, control the eccentric*
*to some degree, and perform forceful concentric contractions and*
*you’ve made your way through The Pyramid. All that remains is making*
*it more flexible and a bit more specific to your needs.*