12-WEEK HYPERTROPHY PROGRAM (INTERMEDIATE)
Aesthetic Focus | High Discipline | No Easy Days
This is a 12-week hypertrophy block built for intermediate lifters who want size—with structure, progression, and standards.
The system prioritizes:
• Mechanical tension (primary) + targeted metabolic stress
• Deliberate fatigue management across 3 blocks
• Double progression with explicit RPE caps (so you grow without grinding yourself into the ground)
This is not a convenience split. It’s a commitment:
6 lifting days + 1 mandatory work-capacity + mobility day.
WHAT YOU GET (INSTANT DOWNLOAD)
Inside the PDF you’ll get:
• Full 12-week macrocycle: Accumulation → Overreach → Intensification
• Weekly template (Day 1–7) with clear training priorities
• Block-by-block rules: volume, intensity, and fatigue strategy
• Exact progression logic + worked examples (how to add reps/weight properly)
• Operating standards (tempo, failure rules, rest discipline, execution)
THE STRUCTURE (12 WEEKS)
Block 1: ACCUMULATION (Weeks 1–4)
Build hypertrophy capacity through high-quality volume and repeatable performance.
Week 4 is a consolidation week (volume down, intensity maintained).
Block 2: OVERREACH (Weeks 5–8)
Deliberate overload via volume escalation + selective near-failure work.
Weeks 5–7 push. Week 8 is a pivot (pull volume back, keep loads honest).
Block 3: INTENSIFICATION (Weeks 9–12)
Heavier loading to increase tension per rep while trimming junk volume.
Week 12 is a realization week (lower volume, heavy and sharp).
WEEKLY TEMPLATE (DAY 1–7)
Day 1 — Push A (Chest priority)
Day 2 — Pull A (Vertical pull priority)
Day 3 — Legs A (Quad priority)
Day 4 — Push B (Delts + triceps priority)
Day 5 — Pull B (Rows + rear delts priority)
Day 6 — Legs B (Posterior chain priority)
Day 7 — Work Capacity + Mobility (Mandatory)
Rest periods:
• Compounds: 2:30–3:00
• Secondary compounds: 2:00–2:30
• Isolation: 0:45–1:30
PROGRESSION (THE RULES THAT MAKE IT WORK)
This program is progression-driven. Every week you earn either:
• More reps (within the rep range), or
• More load (once you own the top end of the range)
Double progression method:
Add reps inside the prescribed range until you hit the top end on all sets within the RPE cap—then increase load next session and reset reps to the low end.
Load jumps:
• Upper body: +1 to +2.5 kg
• Lower body: +2.5 to +5 kg (or smallest available increment)
RPE KEY (AUTOREGULATION)
• RPE 7 ≈ 3 reps in reserve
• RPE 8 ≈ 2 reps in reserve
• RPE 9 ≈ 1 rep in reserve
• RPE 10 = failure (mostly isolation)
OPERATING STANDARDS (NON-NEGOTIABLES)
• Logbook accuracy: every working set recorded (load, reps, RPE)
• Controlled eccentrics (2–3 seconds) on most hypertrophy work—no bouncing
• Form breakdown ends the set. If positions fail, stimulus fails.
• Extend rest only to protect output, not comfort.
• Do not “make up” missed sessions with junk volume.
Day 7 rule:
If you skip the work-capacity + mobility day, you do NOT add junk sets to compensate. Fix compliance, not the spreadsheet.
WHO THIS IS FOR
✅ Intermediate lifters who can commit to a 6-day split and want a strict, structured hypertrophy phase.
✅ Lifters who want clarity: what to do today, how hard to push, and how to progress week-to-week.
WHO THIS IS NOT FOR
❌ Beginners (you’ll get more from a simpler base plan first).
❌ Anyone currently injured or unable to recover from higher training frequency.
DELIVERY
Instant PDF download after checkout. Start today.
Note: Train within your limits. If you have medical concerns, get clearance and/or work with a qualified coach.
12-WEEK HYPERTROPHY PROGRAM (INTERMEDIATE)
Aesthetic Focus | High Discipline | No Easy Days
This is a 12-week hypertrophy block built for intermediate lifters who want size—with structure, progression, and standards.
The system prioritizes:
• Mechanical tension (primary) + targeted metabolic stress
• Deliberate fatigue management across 3 blocks
• Double progression with explicit RPE caps (so you grow without grinding yourself into the ground)
This is not a convenience split. It’s a commitment:
6 lifting days + 1 mandatory work-capacity + mobility day.
WHAT YOU GET (INSTANT DOWNLOAD)
Inside the PDF you’ll get:
• Full 12-week macrocycle: Accumulation → Overreach → Intensification
• Weekly template (Day 1–7) with clear training priorities
• Block-by-block rules: volume, intensity, and fatigue strategy
• Exact progression logic + worked examples (how to add reps/weight properly)
• Operating standards (tempo, failure rules, rest discipline, execution)
THE STRUCTURE (12 WEEKS)
Block 1: ACCUMULATION (Weeks 1–4)
Build hypertrophy capacity through high-quality volume and repeatable performance.
Week 4 is a consolidation week (volume down, intensity maintained).
Block 2: OVERREACH (Weeks 5–8)
Deliberate overload via volume escalation + selective near-failure work.
Weeks 5–7 push. Week 8 is a pivot (pull volume back, keep loads honest).
Block 3: INTENSIFICATION (Weeks 9–12)
Heavier loading to increase tension per rep while trimming junk volume.
Week 12 is a realization week (lower volume, heavy and sharp).
WEEKLY TEMPLATE (DAY 1–7)
Day 1 — Push A (Chest priority)
Day 2 — Pull A (Vertical pull priority)
Day 3 — Legs A (Quad priority)
Day 4 — Push B (Delts + triceps priority)
Day 5 — Pull B (Rows + rear delts priority)
Day 6 — Legs B (Posterior chain priority)
Day 7 — Work Capacity + Mobility (Mandatory)
Rest periods:
• Compounds: 2:30–3:00
• Secondary compounds: 2:00–2:30
• Isolation: 0:45–1:30
PROGRESSION (THE RULES THAT MAKE IT WORK)
This program is progression-driven. Every week you earn either:
• More reps (within the rep range), or
• More load (once you own the top end of the range)
Double progression method:
Add reps inside the prescribed range until you hit the top end on all sets within the RPE cap—then increase load next session and reset reps to the low end.
Load jumps:
• Upper body: +1 to +2.5 kg
• Lower body: +2.5 to +5 kg (or smallest available increment)
RPE KEY (AUTOREGULATION)
• RPE 7 ≈ 3 reps in reserve
• RPE 8 ≈ 2 reps in reserve
• RPE 9 ≈ 1 rep in reserve
• RPE 10 = failure (mostly isolation)
OPERATING STANDARDS (NON-NEGOTIABLES)
• Logbook accuracy: every working set recorded (load, reps, RPE)
• Controlled eccentrics (2–3 seconds) on most hypertrophy work—no bouncing
• Form breakdown ends the set. If positions fail, stimulus fails.
• Extend rest only to protect output, not comfort.
• Do not “make up” missed sessions with junk volume.
Day 7 rule:
If you skip the work-capacity + mobility day, you do NOT add junk sets to compensate. Fix compliance, not the spreadsheet.
WHO THIS IS FOR
✅ Intermediate lifters who can commit to a 6-day split and want a strict, structured hypertrophy phase.
✅ Lifters who want clarity: what to do today, how hard to push, and how to progress week-to-week.
WHO THIS IS NOT FOR
❌ Beginners (you’ll get more from a simpler base plan first).
❌ Anyone currently injured or unable to recover from higher training frequency.
DELIVERY
Instant PDF download after checkout. Start today.
Note: Train within your limits. If you have medical concerns, get clearance and/or work with a qualified coach.
