12 weeks5 days / weekLevel: Intermediate

Hypertrophy Pro

Twelve weeks of push/pull/legs with progression built in.

Three four-week blocks on a push/pull/legs base, each ending in a deload. Load moves by double progression: hit the top of the rep range on every working set and the weight goes up next session — the app tracks that for you and tells you when. Volume is high enough to grow and low enough to recover from around a real job.

Sample week

Week 1Week 2Week 3Week 4 ↓Week 5Week 6Week 7Week 8 ↓Week 9Week 10Week 11Week 12 ↓

↓ Deload weeks: 4, 8, 12

Week 1 · Day 1

Push

Chest, shoulders, triceps
  • Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    Chest

    4 × 5-8

  • Standing Military Press

    Standing Military Press

    Shoulders

    3 × 6-8

  • Incline Dumbbell Press

    Incline Dumbbell Press

    Chest

    3 × 8-12

  • Side Lateral Raise

    Side Lateral Raise

    Shoulders

    3 × 12-15

  • Dips - Triceps Version

    Dips - Triceps Version

    Triceps

    3 × 8-12

  • Triceps Pushdown

    Triceps Pushdown

    Triceps

    3 × 12-15

Week 1

Day 1

Push

6 movements

Day 2

Pull

6 movements

Day 3

Legs

6 movements

Day 4

Upper body

8 movements

Day 5

Lower body

6 movements

Day 6

Rest

Day 7

Rest