12-Week Muscle Building
Hypertrophy-focused program for lean muscle gains
Features:
- Progressive overload programming
- Macro calculator spreadsheet
- Recovery protocols
- Form guides for key lifts
- Deload week programming
- Tracking templates
Build lean muscle mass with this scientifically-designed 12-week hypertrophy program. Whether you're looking to add size or improve your physique, this program provides the structure and progression you need. Includes periodized training phases to maximize muscle growth while minimizing fat gain.
What's Inside
- Program Overview
Training philosophy • Equipment needed • How to progress
- Hypertrophy Science
Muscle growth mechanisms • Optimal rep ranges • Volume landmarks • ...
- Nutrition for Growth
Caloric surplus explained • Protein distribution • Carb timing • ...
- Phase 1: Volume (Weeks 1-4)
High-volume workouts • Building work capacity • Form mastery
- Phase 2: Intensity (Weeks 5-8)
Heavier loading • Advanced techniques • RPE-based training
- Phase 3: Peak & Deload (Weeks 9-12)
Testing strength • Strategic deload • Program cycling
- Exercise Technique Guide
Squat • Bench press • Deadlift • ...
- Recovery & Sleep Protocols
- Tracking Spreadsheet Guide
“Week 1, Push Day: Bench Press 4x10 (RPE 7), Incline DB Press 3x12, Cable Flies 3x15, Lateral Raises 4x12, Tricep Pushdowns 3x15...”
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