12-Week Hypertrophy Program Vol. 1

12-Week Hypertrophy Program Vol. 1


The 12-Week Hypertrophy Program is a program designed to target muscle hypertrophy which promotes size, strength and power development. It is broken up in 3, 4-week training phases:

Phase 1 : Foundation,

Phase 2 : Fortification and

Phase 3 : Domination.

As the Phases progress, you will go from lifting lighter weights many times to heavy weights fewer times ensuring that you not only gain size but strength as well.

Training five times a week, you will target each major muscle group twice throughout the week using a 3/2 training split that looks like (M – Pull, T – Chest, W – Lower, R – rest, F – Back, Sa – Push, Su – rest).

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