HypertrophyBlueprint
A 12-week muscle-building program organised around intelligent volume, exercise selection and progressive overload. Hypertrophy Blueprint balances training stress with recovery so you can train hard, consistently, week after week.
- Duration
- 12 weeks
- Frequency
- 4–5 sessions / week
- Level
- Intermediate
- Equipment
- Full commercial gym
One-time purchase
- 12-week periodized hypertrophy plan
- Upper / lower and push / pull / legs options
- Planned deload weeks
- Exercise substitution guide
- Effort and volume tracking sheets
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Inside the program.
A representative week. Exact exercises, sets and loading progress across the program.
- Day 1Upper — Strength biasIncline press, chest-supported row, overhead press, arms
- Day 2Lower — Quad biasHack squat, leg press, leg extension, calves
- Day 3Rest / ConditioningLow-intensity cardio and mobility
- Day 4Upper — Volume biasFlat press, pulldowns, lateral raises, rear delts
- Day 5Lower — Posterior biasRomanian deadlift, hip thrust, hamstring curl, core
Program structure
Weeks 1–5
Accumulate
Build training volume progressively across key muscle groups.
Week 6
Deload
Reduce fatigue while maintaining movement practice.
Weeks 7–11
Intensify
Heavier loading with refined exercise selection.
Week 12
Reset
Deload, review your logs and plan the next block.
- Lifters with 6+ months of consistent training
- Anyone focused on building muscle
- People who want structure without guesswork