# 12-Week Hypertrophy Program PDF (Free Download) | BuildPDFs > Free 12-week hypertrophy program PDF. A 4-day upper/lower gym split with weekly sets, reps and RIR, progressive overload rules, deloads and workout log pages. Source: https://buildpdfs.com/pdfs/12-week-hypertrophy-program [Free PDFs](https://buildpdfs.com/pdfs)/12-Week Hypertrophy Program PDF Free PDF · Fitness # 12-Week Hypertrophy Program PDF This free 12-week hypertrophy program is a 4-day upper/lower gym split for intermediate lifters. Every week has a table of exercises, sets, reps, rest and reps in reserve (RIR). It explains double progression, plans a deload in Week 12, lists exercise swaps and ends with printable log pages. [ Download the PDF](https://buildpdfs.com/pdfs/files/12-week-hypertrophy-program.pdf)[ Edit this in BuildPDFs](https://buildpdfs.com/signup?templateId=12-week-workout-program) 16 pages · 572 KB · PDF · Free · No sign-up to download General information, not medical advice. Check with a doctor before you start a new exercise or diet plan if you have a health condition or injury. [](https://buildpdfs.com/pdfs/files/12-week-hypertrophy-program.pdf) ## What is inside * How to use the program and read the tables * Progressive overload with double progression and RIR * A warm-up routine for each session * A 4-day upper/lower split over three training blocks * A planned deload in Week 12 * Weekly sets per muscle group * An exercise substitution table * Printable workout log pages **Who it is for:** Lifters with about a year of steady gym training who want a structured muscle-building plan. ## Preview ## Full text of the PDF This is the text of the PDF, so you can read it before you download. Blank log pages are not shown. Read the full text ### 12-Week Hypertrophy Program For intermediate lifters A complete muscle-building plan: three training blocks, a planned deload, every session written out set by set, and log pages to track your lifts. ### How to Use This Program This is a 12-week, 4-day upper/lower program for building muscle. You train each muscle twice a week. Weekly sets rise from Block 1 to Block 2, effort rises across each block, and Week 12 is a deload so you can recover before your next cycle. #### Who it is for * **Intermediate lifters** with at least 1 year of steady training. * You know how to squat, bench, row and hinge with good form. * You can train **4 days a week** for 60–80 minutes. * You train in a gym with barbells, dumbbells, cables and machines. A substitutions table covers missing equipment. #### What you need to do * Do the four sessions in order each week. * Log every working set: weight, reps and how hard it felt. * Add reps or weight with **double progression** (page 3). * Sleep 7–9 hours and eat enough protein. Muscle grows during recovery. #### The 12 weeks at a glance | Phase | Weeks | Main-lift reps | Sets / week | Effort (RIR) | Goal | | -------------------- | ----- | --------------- | ----------- | ------------ | ---------------------------------------------------------------- | | Block 1 · Foundation | 1–4 | 8–10 | 79 | 3 → 1 | Learn the lifts, set baseline weights, build work capacity. | | Block 2 · Build | 5–8 | 6–8 | 92 | 3 → 1 | More sets and heavier main lifts. This is the main growth block. | | Block 3 · Peak | 9–11 | 5–7 | 92 | 2 → 1 | Same volume, heavier loads, closer to failure on isolation work. | | Deload | 12 | Same as Block 3 | 47 | 4+ | Half the sets, lighter weights. Recover and keep your gains. | **Safety note.** General information, not medical advice. Check with a doctor before you start a new exercise or diet plan if you have a health condition or injury. Stop a set if you feel sharp pain. ### Progressive Overload, Explained Muscles grow when you ask them to do a little more over time. Here you add reps until you reach the top of the rep range, then you add weight. This is **double progression**. #### Double progression, step by step 1. Pick a weight you can lift for the **bottom** of the rep range at the target RIR. 2. Each session, try to add 1 rep to one or more sets. Keep the same weight. 3. When **all sets** reach the **top** of the range at the target RIR, add the smallest weight jump next session. 4. Reps fall back toward the bottom of the range. Start adding reps again. 5. If the new weight drops you below the range, go back to the old weight and add one more rep first. #### Weight jumps * Barbell lower-body lifts: +5–10 lb (2.5–5 kg). * Barbell upper-body lifts: +5 lb (2.5 kg). * Dumbbells, cables, machines: the smallest jump available. #### Example: incline DB press, 3 × 8–10 | Week | Weight | Reps | Next step | | ---- | ------ | ------------ | --------------------------- | | 1 | 60 lb | 10 · 9 · 8 | Keep weight, add reps | | 2 | 60 lb | 10 · 10 · 9 | Keep weight, add reps | | 3 | 60 lb | 10 · 10 · 10 | All sets at top: add weight | | 4 | 65 lb | 9 · 8 · 8 | In range: build reps again | **Progress is not always linear.** Some weeks you add one rep on one set. That still counts. Write it down and beat it next time. #### Effort: RIR and RPE **RIR** means _reps in reserve_: how many more good reps you could do when you stop the set. **RPE** (rate of perceived exertion) is the same idea on a 1–10 scale. RPE 8 equals RIR 2\. Each table in this program gives a target RIR. | RIR 4+ RPE 6 | RIR 3 RPE 7 | RIR 2 RPE 8 | RIR 1 RPE 9 | RIR 0 RPE 10 | | ----------------------------------------------------------------- | ---------------------------------------------------------------- | ------------------------------------------------- | --------------------------------------------------------------- | ----------------------------------------------------------- | | Fast reps, easy to stop. Use for the Week 12 deload and warm-ups. | Smooth. 3 more good reps left. The first week of Blocks 1 and 2. | Hard. The last reps slow down. Most working sets. | Very hard. One more rep, no more. The last weeks of each block. | Failure: no more reps with good form. Isolation lifts only. | Main barbell lifts (squat, bench, RDL, hip thrust, hack squat) never go below RIR 1\. Failure on these lifts adds risk and fatigue but little extra growth. ### Warm-Up Protocol A good warm-up takes about 10 minutes. It raises body temperature, moves the joints you are about to load, and lets you practise the first lift with light weights. #### 1 · General (5 min) Bike, rower or brisk incline walk at an easy pace. You should be warm and breathing a little faster, not tired. #### 2 · Mobility (3–4 min) ##### Upper days * Band pull-aparts × 15 * Arm circles × 10 each way * Scapular push-ups × 10 * Light band or cable external rotation × 12 each arm ##### Lower days * Bodyweight squats × 10 * Leg swings × 10 each direction, each leg * Hip-flexor stretch with reach × 5 each side * Glute bridges × 10 #### 3 · Ramp-up sets Build to your first working weight in small steps. Keep reps low so you do not get tired. Example for a 185 lb bench press: | Set | Weight | % of work | Reps | | --- | ----------- | --------- | ------------ | | 1 | Bar (45 lb) | — | 10 | | 2 | 95 lb | \~50% | 6 | | 3 | 135 lb | \~70% | 4 | | 4 | 160 lb | \~85% | 2 | | → | **185 lb** | 100% | Working sets | * **Second compound lift:** 1–2 lighter sets. * **Isolation lifts:** no ramp needed. Use a light first set if a joint feels stiff. * Rest about 60 seconds between ramp-up sets. #### The weekly split | Mon | Tue | Wed | Thu | Fri | Sat | Sun | | ---------------------------------- | ------------------------ | ------------ | ----------------------------- | ------------------------------ | ---- | ---- | | **Upper A** Chest, back, shoulders | **Lower A** Squat, quads | Rest or walk | **Upper B** Back, chest, arms | **Lower B** Hips, glutes, hams | Rest | Rest | Any days work. Keep the order Upper A, Lower A, Upper B, Lower B, and avoid more than two training days in a row. ##### Session flow Warm-up (10 min) → main lifts, exercises 1–3, with full rest → accessories, exercises 4–7, with shorter rest → 3–5 minutes of easy walking. Do the exercises in the order shown. The hardest lifts come first, while you are fresh. ### Block 1: Foundation Moderate reps, 79 sets a week. Find your working weights, groove each lift, and finish the block at RIR 1. | Week | Compound RIR | Isolation RIR | What to do | | ---- | ------------ | ------------- | -------------------------------------------------------------------- | | 1 | 3 | 2 | Find working weights. Leave reps in the tank. Write everything down. | | 2 | 2 | 2 | Add reps with the same weights. | | 3 | 2 | 1 | Add weight where all sets hit the top of the range. | | 4 | 1 | 1 | Hardest week of the block. Try to beat Week 3 on every lift. | #### Day 1Upper A Chest · back · shoulders 21 sets · about 65 min | # | Exercise | Sets × Reps | RIR | Rest | Coaching note | | - | -------------------------------- | ----------- | --- | ------- | ------------------------------------------------------- | | 1 | Barbell bench press | 3 × 8–10 | 3→1 | 2–3 min | Shoulder blades back and down. Bar touches lower chest. | | 2 | Chest-supported row | 3 × 10–12 | 3→1 | 2 min | Chest stays on the pad. Pull elbows to hips. | | 3 | Seated dumbbell shoulder press | 3 × 10–12 | 3→1 | 2 min | Back on the bench. Lower to chin height. | | 4 | Lat pulldown | 3 × 10–12 | 3→1 | 90 s | Pull to upper chest. Full stretch at the top. | | 5 | Cable lateral raise | 3 × 12–15 | 2→1 | 60 s | Lead with the elbow. Stop at shoulder height. | | 6 | EZ-bar curl | 3 × 10–12 | 2→1 | 60–90 s | Elbows stay still. Lower in 2 seconds. | | 7 | Overhead cable triceps extension | 3 × 10–12 | 2→1 | 60–90 s | Deep stretch behind the head. Lock out fully. | #### Day 2Lower A Squat · quads · hamstrings 19 sets · about 65 min | # | Exercise | Sets × Reps | RIR | Rest | Coaching note | | - | ------------------- | ----------- | --- | ------- | ----------------------------------------------------- | | 1 | Barbell back squat | 3 × 8–10 | 3→1 | 3 min | Brace before each rep. Hips and chest rise together. | | 2 | Romanian deadlift | 3 × 8–10 | 3→1 | 2–3 min | Push hips back. Bar stays close. Stop at the stretch. | | 3 | Leg press | 3 × 10–12 | 3→1 | 2 min | Lower back stays on the pad. Do not lock knees hard. | | 4 | Seated leg curl | 3 × 10–12 | 2→1 | 90 s | Lean forward a little for a better stretch. | | 5 | Leg extension | 2 × 12–15 | 2→1 | 90 s | Pause 1 second at the top. | | 6 | Standing calf raise | 3 × 10–12 | 2→1 | 60 s | Pause 2 seconds at the bottom stretch. | | 7 | Cable crunch | 2 × 12–15 | 2→1 | 60 s | Curl the spine. Hips stay still. | #### Day 3Upper B Back · chest · arms 21 sets · about 65 min | # | Exercise | Sets × Reps | RIR | Rest | Coaching note | | -- | ---------------------- | ----------- | --- | ------- | ------------------------------------------------------- | | 1 | Pull-up | 3 × 6–10 | 3→1 | 2–3 min | Use a band or assisted machine if you get fewer than 6. | | 2 | Incline dumbbell press | 3 × 8–10 | 3→1 | 2 min | Bench at 30°. Deep stretch at the bottom. | | 3 | Seated cable row | 3 × 10–12 | 3→1 | 90 s | Torso still. Squeeze shoulder blades together. | | 4 | Cable fly | 3 × 12–15 | 2→1 | 90 s | Soft elbows. Hug a big tree. | | 5 | Dumbbell lateral raise | 3 × 12–15 | 2→1 | 60 s | Slight forward lean. No swinging. | | 6 | Reverse pec deck | 2 × 15–20 | 2→1 | 60 s | Arms wide. Move from the shoulder, not the back. | | 7a | Incline dumbbell curl | 2 × 10–12 | 2→1 | — | Superset with 7b. Arms hang straight down. | | 7b | Rope triceps pushdown | 2 × 10–12 | 2→1 | 60 s | Spread the rope at the bottom. Rest after the pair. | #### Day 4Lower B Glutes · hamstrings · quads 18 sets · about 60 min | # | Exercise | Sets × Reps | RIR | Rest | Coaching note | | - | --------------------- | --------------- | --- | ------- | ------------------------------------------------- | | 1 | Barbell hip thrust | 3 × 8–10 | 3→1 | 2 min | Chin tucked. Pause 1 second at the top. | | 2 | Hack squat | 3 × 8–10 | 3→1 | 2–3 min | Go as deep as you can with heels down. | | 3 | Bulgarian split squat | 2 × 10–12 / leg | 3→1 | 90 s | Front foot far enough that the heel stays down. | | 4 | Lying leg curl | 3 × 10–12 | 2→1 | 90 s | Hips stay on the pad. Lower in 3 seconds. | | 5 | 45° back extension | 2 × 12–15 | 2→1 | 90 s | Round the upper back a little to feel the glutes. | | 6 | Seated calf raise | 3 × 12–15 | 2→1 | 60 s | Full range. Pause at the bottom. | | 7 | Hanging knee raise | 2 × 10–15 | 2→1 | 60 s | Tilt the pelvis up. No swinging. | **How to read "3→1".** The RIR column shows the target at the start and the end of the block. Use the week table at the top of each block for the exact number each week. **Session times** include the warm-up and the rest periods shown. ##### Finding your Week 1 weights Pick a weight you think you can lift for the top of the rep range. Do the first set. If you got more reps than the range with RIR 3, add weight for set 2\. If you could not reach the bottom of the range, take weight off. Write down the weight you end on: that is your start point for Week 2. ### Block 2: Build More sets (92 a week) and heavier main lifts. A few accessories change. Week 5 starts easier, so fatigue from Block 1 can clear. | Week | Compound RIR | Isolation RIR | What to do | | ---- | ------------ | ------------- | ------------------------------------------------------------------- | | 5 | 3 | 2 | New rep ranges. Set new working weights. Easy week. | | 6 | 2 | 1 | Add reps. Stay strict on form as sets go up. | | 7 | 2 | 1 | Add weight where all sets hit the top of the range. | | 8 | 1 | 0–1 | Hardest week so far. Last set of isolation lifts can go to failure. | #### Day 1Upper A Chest · back · shoulders 24 sets · about 75 min | # | Exercise | Sets × Reps | RIR | Rest | Coaching note | | - | -------------------------------- | ----------- | --- | ----- | -------------------------------------------------- | | 1 | Barbell bench press | 4 × 6–8 | 3→1 | 3 min | Heavier now. Use a spotter or safety bars. | | 2 | Chest-supported row | 4 × 8–10 | 3→1 | 2 min | Pause 1 second with the handles at your ribs. | | 3 | Machine shoulder press | 3 × 8–10 | 3→1 | 2 min | Set seat so handles start at shoulder height. | | 4 | Neutral-grip lat pulldown | 3 × 10–12 | 3→1 | 90 s | Palms face each other. Drive elbows down. | | 5 | Cable lateral raise | 4 × 12–15 | 2→0 | 60 s | Cable starts behind the body for a longer stretch. | | 6 | EZ-bar curl | 3 × 8–10 | 2→0 | 90 s | No hip swing. Squeeze at the top. | | 7 | Overhead cable triceps extension | 3 × 10–12 | 2→0 | 90 s | Elbows point forward, not out. | #### Day 2Lower A Squat · quads · hamstrings 21 sets · about 75 min | # | Exercise | Sets × Reps | RIR | Rest | Coaching note | | - | ------------------- | ----------- | --- | ------- | ------------------------------------------- | | 1 | Barbell back squat | 4 × 6–8 | 3→1 | 3 min | Squat in a rack with safety pins set. | | 2 | Romanian deadlift | 3 × 8–10 | 3→1 | 2–3 min | Use straps if grip fails before hamstrings. | | 3 | Leg press | 3 × 10–12 | 3→1 | 2 min | Feet mid-platform, shoulder width. | | 4 | Seated leg curl | 4 × 10–12 | 2→0 | 90 s | Control the way back up. No bouncing. | | 5 | Leg extension | 2 × 12–15 | 2→0 | 90 s | Lower in 3 seconds. | | 6 | Standing calf raise | 3 × 10–12 | 2→0 | 60 s | Pause at the bottom. Knees straight. | | 7 | Cable crunch | 2 × 12–15 | 2→0 | 60 s | Exhale fully as you crunch. | #### Day 3Upper B Back · chest · arms 25 sets · about 75 min | # | Exercise | Sets × Reps | RIR | Rest | Coaching note | | -- | ---------------------- | ----------- | --- | ------- | ----------------------------------------------------- | | 1 | Weighted pull-up | 4 × 6–8 | 3→1 | 2–3 min | Add weight only once you get 3 × 8 with body weight. | | 2 | Incline dumbbell press | 4 × 8–10 | 3→1 | 2 min | Lower in 2–3 seconds. | | 3 | Seated cable row | 3 × 10–12 | 3→1 | 90 s | Let shoulders reach forward at the stretch. | | 4 | Pec deck | 3 × 12–15 | 2→0 | 90 s | Pause 1 second when the handles meet. | | 5 | Dumbbell lateral raise | 3 × 12–15 | 2→0 | 60 s | Raise out to the side, a little in front of the body. | | 6 | Reverse pec deck | 2 × 15–20 | 2→0 | 60 s | Thumbs down. Light weight, full range. | | 7a | Incline dumbbell curl | 3 × 10–12 | 2→0 | — | Superset with 7b. | | 7b | Rope triceps pushdown | 3 × 10–12 | 2→0 | 60 s | Elbows pinned to your sides. | #### Day 4Lower B Glutes · hamstrings · quads 22 sets · about 70 min | # | Exercise | Sets × Reps | RIR | Rest | Coaching note | | - | --------------------- | --------------- | --- | ------- | --------------------------------------------------- | | 1 | Barbell hip thrust | 4 × 8–10 | 3→1 | 2 min | Shins vertical at the top. Ribs down. | | 2 | Hack squat | 4 × 8–10 | 3→1 | 2–3 min | Pause 1 second at the bottom on the first set. | | 3 | Bulgarian split squat | 3 × 10–12 / leg | 3→1 | 90 s | Hold dumbbells. Start with the weaker leg. | | 4 | Lying leg curl | 3 × 10–12 | 2→0 | 90 s | Point toes down for more hamstring work. | | 5 | 45° back extension | 3 × 12–15 | 2→0 | 90 s | Hold a plate to your chest when 15 reps feels easy. | | 6 | Seated calf raise | 3 × 12–15 | 2→0 | 60 s | Pause at the top and the bottom. | | 7 | Hanging knee raise | 2 × 10–15 | 2→0 | 60 s | Lower slowly. Add ankle weight when easy. | **Starting weights for Block 2.** Reps on the main lifts drop from 8–10 to 6–8\. Start with about 5–10% more weight than your Week 4 sets, then use double progression as before. ### Block 3: Peak Same exercises and sets as Block 2 (92 a week). Main lifts get heavier with lower reps. Isolation lifts go closest to failure. | Week | Compound RIR | Isolation RIR | What to do | | ---- | ------------ | ------------- | ------------------------------------------------------------------------- | | 9 | 2 | 1 | New rep ranges. Start about 5% heavier than Week 8 on the main lifts. | | 10 | 1 | 1 | Add reps or weight. Sleep and food matter most this week. | | 11 | 1 | 0 | Hardest week of the program. Isolation sets go to failure with good form. | #### Day 1Upper A Chest · back · shoulders 24 sets · about 75 min | # | Exercise | Sets × Reps | RIR | Rest | Coaching note | | - | -------------------------------- | ----------- | --- | ------- | ----------------------------------------- | | 1 | Barbell bench press | 4 × 5–7 | 2→1 | 3 min | Same bar path every rep. Safety bars set. | | 2 | Chest-supported row | 4 × 6–8 | 2→1 | 2–3 min | Heavy but strict. Chest stays on the pad. | | 3 | Machine shoulder press | 3 × 6–8 | 2→1 | 2 min | Full lockout, controlled descent. | | 4 | Neutral-grip lat pulldown | 3 × 8–10 | 2→1 | 2 min | Pause 1 second at the bottom. | | 5 | Cable lateral raise | 4 × 12–15 | 1→0 | 60 s | Last set: to failure in Week 11. | | 6 | EZ-bar curl | 3 × 8–10 | 1→0 | 90 s | Lower in 3 seconds. | | 7 | Overhead cable triceps extension | 3 × 10–12 | 1→0 | 90 s | Full stretch each rep. | #### Day 2Lower A Squat · quads · hamstrings 21 sets · about 75 min | # | Exercise | Sets × Reps | RIR | Rest | Coaching note | | - | ------------------- | ----------- | --- | ------- | ------------------------------------------- | | 1 | Barbell back squat | 4 × 5–7 | 2→1 | 3–4 min | Take the full rest. Quality over speed. | | 2 | Romanian deadlift | 3 × 6–8 | 2→1 | 3 min | Neutral spine. Stop before the back rounds. | | 3 | Leg press | 3 × 8–10 | 2→1 | 2 min | Deep reps. Lower in 2 seconds. | | 4 | Seated leg curl | 4 × 8–10 | 1→0 | 90 s | Last set: to failure in Week 11. | | 5 | Leg extension | 2 × 12–15 | 1→0 | 90 s | Pause 1 second at the top. | | 6 | Standing calf raise | 3 × 8–10 | 1→0 | 60 s | Heavier. Still pause at the bottom. | | 7 | Cable crunch | 2 × 10–12 | 1→0 | 60 s | Heavier stack, same strict form. | #### Day 3Upper B Back · chest · arms 25 sets · about 75 min | # | Exercise | Sets × Reps | RIR | Rest | Coaching note | | -- | ---------------------- | ----------- | --- | ------- | ------------------------------------------- | | 1 | Weighted pull-up | 4 × 5–7 | 2→1 | 3 min | Dead hang at the bottom. Chin over the bar. | | 2 | Incline dumbbell press | 4 × 6–8 | 2→1 | 2–3 min | Get the dumbbells up with your knees. | | 3 | Seated cable row | 3 × 8–10 | 2→1 | 2 min | Pause at the ribs. | | 4 | Pec deck | 3 × 12–15 | 1→0 | 90 s | Slow stretch, hard squeeze. | | 5 | Dumbbell lateral raise | 3 × 12–15 | 1→0 | 60 s | Last set: to failure in Week 11. | | 6 | Reverse pec deck | 2 × 15–20 | 1→0 | 60 s | Pause 1 second with arms open. | | 7a | Incline dumbbell curl | 3 × 8–10 | 1→0 | — | Superset with 7b. | | 7b | Rope triceps pushdown | 3 × 10–12 | 1→0 | 60 s | Rest 60 seconds after the pair. | #### Day 4Lower B Glutes · hamstrings · quads 22 sets · about 70 min | # | Exercise | Sets × Reps | RIR | Rest | Coaching note | | - | --------------------- | -------------- | --- | ------- | -------------------------------------------- | | 1 | Barbell hip thrust | 4 × 6–8 | 2→1 | 2–3 min | Use a pad on the bar. Pause at the top. | | 2 | Hack squat | 4 × 6–8 | 2→1 | 3 min | Same depth every rep, even when heavy. | | 3 | Bulgarian split squat | 3 × 8–10 / leg | 2→1 | 2 min | Heavier dumbbells. Use straps if grip fails. | | 4 | Lying leg curl | 3 × 8–10 | 1→0 | 90 s | Last set: to failure in Week 11. | | 5 | 45° back extension | 3 × 10–12 | 1→0 | 90 s | Hold a plate or dumbbell. | | 6 | Seated calf raise | 3 × 10–12 | 1→0 | 60 s | Heavier. Full range. | | 7 | Hanging knee raise | 2 × 10–15 | 1→0 | 60 s | Slow and strict. | ##### Red flags in Block 3 Heavy weeks should feel hard, not painful. If your main lifts drop for two sessions in a row, you sleep badly for several nights, or a joint aches, move to the Week 12 deload now. Then repeat Week 11 if you want. ### Week 12: Deload About half the sets (47), about 10% less weight than Week 11, and every set at RIR 4 or more. You should finish each session feeling fresh. #### Why the deload is in Week 12 Hard training builds fatigue as well as muscle. A deload lets fatigue fall while you keep what you built. Many programs deload in Weeks 4 and 8\. This one does not: each new block starts with an easier week (RIR 3), so fatigue drops before effort climbs again, and the hardest weeks come at the end. **Take an early deload if you need one.** If your main lifts go down for two sessions in a row, or a joint aches, do this week's plan, then continue where you stopped. #### Rules for the week * Same exercises and reps as Block 3. * Use about **10% less weight** than in Week 11. * Stop every set with **4 or more reps** in reserve. * No sets to failure. No new personal records. * Walk, stretch and sleep more. Keep protein high. #### Deload sessions Sets × exercise · reps. Use about 10% less weight than in Week 11 and stop at RIR 4. | Upper A · 12 sets | Lower A · 12 sets | Upper B · 12 sets | Lower B · 11 sets | | -------------------------------------------- | ------------------------------ | ---------------------------------- | -------------------------------------- | | 2 × Barbell bench press · 5–7 | 2 × Barbell back squat · 5–7 | 2 × Pull-up (body weight) · 5–7 | 2 × Barbell hip thrust · 6–8 | | 2 × Chest-supported row · 6–8 | 2 × Romanian deadlift · 6–8 | 2 × Incline dumbbell press · 6–8 | 2 × Hack squat · 6–8 | | 2 × Machine shoulder press · 6–8 | 2 × Leg press · 8–10 | 2 × Seated cable row · 8–10 | 1 × Bulgarian split squat · 8–10 / leg | | 2 × Neutral-grip lat pulldown · 8–10 | 2 × Seated leg curl · 8–10 | 1 × Pec deck · 12–15 | 2 × Lying leg curl · 8–10 | | 2 × Cable lateral raise · 12–15 | 1 × Leg extension · 12–15 | 2 × Dumbbell lateral raise · 12–15 | 1 × 45° back extension · 10–12 | | 1 × EZ-bar curl · 8–10 | 2 × Standing calf raise · 8–10 | 1 × Reverse pec deck · 15–20 | 2 × Seated calf raise · 10–12 | | 1 × Overhead cable triceps extension · 10–12 | 1 × Cable crunch · 10–12 | 1 × Incline dumbbell curl · 8–10 | 1 × Hanging knee raise · 10–15 | | | | 1 × Rope triceps pushdown · 10–12 | | **After Week 12.** Run the program again from Block 1 with your new weights, or swap in variations from the substitutions table. Check your log: give the muscles that grew least 1–2 extra sets next cycle. ### Weekly Volume per Muscle Group Volume means hard working sets per muscle per week. Most intermediate lifters grow well on about 10–20 hard sets per muscle each week. This program starts near the low end and builds up. | Muscle group | Block 1 Wk 1–4 | Block 2 Wk 5–8 | Block 3 Wk 9–11 | Deload Wk 12 | Exercises that count | | ----------------------- | -------------- | -------------- | --------------- | ------------ | -------------------------------------------------------- | | Chest | 9 | 11 | 11 | 5 | Bench press, incline DB press, cable fly / pec deck | | Back (lats, upper back) | 12 | 14 | 14 | 8 | Chest-supported row, pulldown, pull-up, cable row | | Front delts | 3 | 3 | 3 | 2 | Shoulder press (plus all pressing) | | Side delts | 6 | 7 | 7 | 4 | Cable and DB lateral raises | | Rear delts | 2 | 2 | 2 | 1 | Reverse pec deck (plus all rows) | | Biceps | 5 | 6 | 6 | 2 | EZ-bar curl, incline DB curl (plus all pulling) | | Triceps | 5 | 6 | 6 | 2 | Overhead extension, pushdown (plus all pressing) | | Quads | 13 | 16 | 16 | 8 | Squat, leg press, leg extension, hack squat, split squat | | Hamstrings | 9 | 10 | 10 | 6 | Romanian deadlift, seated and lying leg curl | | Glutes | 5 | 7 | 7 | 3 | Hip thrust, back extension (plus squats and lunges) | | Calves | 6 | 6 | 6 | 4 | Standing and seated calf raise | | Abs | 4 | 4 | 4 | 2 | Cable crunch, hanging knee raise | | Total sets per week | 79 | 92 | 92 | 47 | Each set is counted once, for the muscle it trains most. | #### How to read this table Each set counts once, for its main target. Compound lifts also train other muscles. For example, presses train the triceps and front delts, and rows train the biceps and rear delts. So the real work for small muscles is higher than the direct count. #### Adjusting volume * **Lagging muscle:** add 1–2 sets per week to one of its exercises. * **Always sore or stalling:** remove 1 set from each exercise for that muscle. * Change one thing at a time, then judge it over 2–3 weeks. **Recovery basics.** Sleep 7–9 hours. A common protein target for muscle gain is about 0.7–1 g per pound of body weight per day (1.6–2.2 g per kg). A small calorie surplus helps you gain muscle, but it is not required for progress. ### Exercise Substitutions Swap an exercise if your gym does not have the equipment, or if a lift hurts. Use the same sets, reps and RIR. Keep the swap for the whole block so you can track progress. | Program exercise | Swap 1 | Swap 2 | Good choice when… | | ---------------------------------- | ------------------------- | -------------------------- | --------------------------------------------- | | Barbell bench press | Dumbbell bench press | Smith machine bench press | Shoulders feel better with a free path. | | Incline dumbbell press | Incline barbell press | Incline machine press | Dumbbells are too heavy to get into place. | | Cable fly / pec deck | Dumbbell fly | Deficit push-up | No cable station is free. | | Seated DB / machine shoulder press | Landmine press | Standing DB press | Overhead pressing irritates the shoulder. | | Chest-supported row | Seal row | One-arm DB row | Your lower back is tired from lower days. | | Pull-up | Lat pulldown | Assisted pull-up machine | You cannot do 6 clean body-weight reps. | | Lat pulldown | Single-arm cable pulldown | Assisted pull-up | You want a deeper stretch per side. | | Seated cable row | Machine row | Chest-supported DB row | Your lower back fatigues first. | | Lateral raise (cable or DB) | Machine lateral raise | Lean-away DB raise | You want a smoother resistance curve. | | Reverse pec deck | Face pull | Bent-over rear-delt raise | The machine is taken. | | EZ-bar / incline DB curl | Cable curl | Preacher curl | Wrists or elbows feel strain. | | Overhead extension / pushdown | Skull crusher | DB overhead extension | No cable is free. Avoid if elbows ache. | | Barbell back squat | Safety-bar squat | Front squat | Shoulders or lower back limit the back squat. | | Hack squat | Leg press (feet low) | Smith machine squat | No hack squat machine. | | Leg press | Pendulum or belt squat | Goblet squat (higher reps) | No leg press in your gym. | | Bulgarian split squat | Reverse lunge | Step-up | Balance is a problem. | | Romanian deadlift | Dumbbell RDL | Cable pull-through | Your lower back is sore. | | Barbell hip thrust | Machine hip thrust | Smith machine hip thrust | Setting up the barbell is awkward. | | Seated / lying leg curl | Swap the two machines | Swiss ball leg curl | Only one curl machine is available. | | Leg extension | Spanish squat (band) | Sissy squat (assisted) | No extension machine. | | Calf raises | Leg press calf raise | Single-leg DB calf raise | No calf machine. | | Cable crunch / knee raise | Ab wheel rollout | Decline sit-up | Grip fails before the abs. | ### Workout Log Use the tracker below to record your best working set on four key lifts each week. Use the session logs on the next pages for every set. Print as many copies as you need. Write each set as weight × reps, then the RIR, for example "185 × 8 @2". Make your own version Open this design in BuildPDFs, describe your changes (your plan, your brand, your words) and download a new designed PDF. [Edit this in BuildPDFs ](https://buildpdfs.com/signup?templateId=12-week-workout-program)[Try the AI fitness guide generator](https://buildpdfs.com/ai-fitness-guide-generator) Based on the [12-Week Workout Program](https://buildpdfs.com/templates/12-week-workout-program) template. ## Frequently asked questions ### What is a hypertrophy program? A hypertrophy program is a training plan made to build muscle size. It uses moderate rep ranges, enough weekly sets per muscle, sets taken close to failure and a slow increase in load or reps over time. ### How many days a week is this hypertrophy program? Four days a week: two upper-body days and two lower-body days. Each session takes about 60 to 80 minutes with warm-up sets. ### Is this 12-week program good for beginners? It is written for lifters with about a year of steady training. A new lifter can use it with lighter loads and fewer sets, or start with a simpler full-body plan for the first few months. ### Can I change the program for my own clients or gym? Yes. Open it in BuildPDFs, describe the changes (days, equipment, your brand) and download a new designed PDF. ## Related * [12-week workout program template](https://buildpdfs.com/templates/12-week-workout-program) * [Fitness guide template](https://buildpdfs.com/templates/fitness-guide) * [PDFs for coaches](https://buildpdfs.com/for-coaches) ## More free PDFs [All free PDFs ](https://buildpdfs.com/pdfs) * [12-Week Dumbbell Workout Plan PDF](https://buildpdfs.com/pdfs/12-week-dumbbell-workout-plan) * [Beginner 5K Running Plan PDF (8 Weeks)](https://buildpdfs.com/pdfs/beginner-running-plan-5k) * [High-Protein Meal Plan PDF (7 Days)](https://buildpdfs.com/pdfs/high-protein-meal-plan)