# 12-Week Workout Program > A professional 12-week hypertrophy training program with 4-day split, sets/reps/RPE, progressive overload notes, exercise index with cues, and weekly tracking logs. Source: https://buildpdfs.com/templates/12-week-workout-program Category: Health & Wellness A professional 12-week hypertrophy training program with 4-day split, sets/reps/RPE, progressive overload notes, exercise index with cues, and weekly tracking logs. ## What's included - 4-day training split: Upper A, Lower A, Upper B, Lower B - Sets, reps, and RPE prescribed per exercise - Progressive overload guidance per 4-week phase - Exercise index with coaching cues - Weekly tracking log template (one week per page) ## Sample content 12 Training Program BuildPDFs Hypertrophy Builder — Intermediate 12\-Week Workout Program Build Mass. Gain Strength. Level Up. Trainer Alex Torres, NSCA-CSCS Level Intermediate Schedule 4 Days / Week Goal Muscle & Strength Getting Started ### How to Use This Program This 12-week program is designed for intermediate lifters who have 1–2 years of consistent training experience and want to systematically build muscle mass and increase strength. Every variable — sets, reps, load, and rest — is intentional. Follow it closely for best results. #### Who This Is For * **Experience:** 1–2 years of consistent resistance training * **Goal:** Hypertrophy (muscle growth) + Strength foundation * **Commitment:** 4 training sessions per week, 60–80 minutes each * **Equipment:** Full commercial gym (barbells, dumbbells, cables, machines) #### The 4-Day Split Training is organized as two upper body days and two lower body days, rotating through the week with at least one rest day between sessions where possible. Day 1 Day 2 Day 3 Day 4 Upper A Chest / Back / Shoulders Lower A Quad & Glute Focus Upper B Back / Chest / Arms Lower B Posterior & Glute Focus **Recommended schedule:** Monday / Tuesday / Thursday / Friday — or any arrangement with rest days as needed. Listen to your body. #### Reading the Workouts * **Sets × Reps:** e.g., 4×8-10 means 4 sets of 8 to 10 reps * **RPE (Rate of Perceived Exertion):** Scale of 1–10\. RPE 8 = 2 reps left in the tank. * **Rest periods:** Compound lifts 90–120 sec. Isolation exercises 60–90 sec. * **Warmup:** Always perform 2–3 warmup sets before your working sets on compound movements. **Golden Rule:** Never sacrifice form for weight. A perfect set at a lighter weight beats a sloppy set at a heavier one, every time. If form breaks down, reduce the load. The Foundation ### Training Philosophy This program is built on three proven principles of evidence-based hypertrophy training: **mechanical tension**, **metabolic stress**, and **muscle damage**. Each block is designed to maximize at least one of these mechanisms while keeping recovery manageable. #### The Training Blocks Weeks 1–4 Base Building 3–4 sets · 10–12 reps · RPE 7–8 Establish movement patterns, build work capacity, lay the foundation for everything that follows. Focus on mind-muscle connection. Weeks 5–8 Intensification 4–5 sets · 6–10 reps · RPE 8–9 Volume increases, loads increase, reps decrease. This is where the real growth happens. Expect to be challenged. Weeks 9–11 Peak Phase 5 sets · 4–8 reps · RPE 9 Maximum effort. Heavy compound work. Your body has been prepared for this. Trust the process and push hard. Week 12 Deload 3 sets · 10–12 reps · RPE 5–6 (reduce weight 40%) Non-negotiable. Deloads are not weakness — they are when supercompensation occurs. This week makes you stronger. #### Progressive Overload Guide Progressive overload is the #1 driver of long-term muscle and strength gains. Every week, your goal is to do a little more than last week. Here are the methods — in order of preference: 1 Add Weight Add 2.5–5 lbs to the bar. This is the primary method. Use microplates if available. Even 1.25 lbs per side compounds dramatically over 12 weeks. 2 Add a Rep If you can't add weight, add 1 rep to each set. Once you hit the top of the rep range, add weight and drop back to the bottom. 3 Improve Form / Tempo Slow the eccentric (lowering) phase to 3 seconds. Better range of motion with the same weight = more stimulus. Use this when weight and reps are stalled. 4 Add a Set Within a block, you may add 1 working set per exercise as a last resort. Don't exceed the block's prescribed set range by more than 1. **Track Every Session.** Use the weekly log pages at the back of this program. Without data, you're guessing. With data, you're training. Day 1 — Upper Body Upper A Chest / Back / Shoulders Target: 60–75 min | # | Exercise | Sets × Reps | Primary Muscles | Notes | | - | ----------------------- | ----------- | ------------------------- | ------------------------------------------------------------------------------ | | 1 | Barbell Bench Press | 4 × 8–10 | Chest, Ant. Delt, Triceps | Warmup 2 sets. Control the eccentric. Arch natural, feet flat. | | 2 | Barbell Row (Bent Over) | 4 × 8–10 | Back, Biceps, Rear Delt | Hinge at hips, pull to lower chest. Squeeze at top. No jerking. | | 3 | Dumbbell Shoulder Press | 3 × 10–12 | Medial Delt, Triceps | Neutral or pronated grip. Don't lock out at top — keep tension. | | 4 | Pull-Ups / Lat Pulldown | 3 × 8–10 | Lats, Biceps, Rhomboids | Use lat pulldown if bodyweight pull-ups are too difficult. Full ROM. | | 5 | Incline Dumbbell Fly | 3 × 12–15 | Upper Chest, Ant. Delt | Slight bend in elbows throughout. Feel the stretch at the bottom. | | 6 | Face Pulls (Cable) | 3 × 15–20 | Rear Delt, Rotator Cuff | Rope at face height. Pull to ears, rotate externally. Light weight, high reps. | **Superset Option:** Pair exercises 5 and 6 as a superset with 30 sec rest between to save time and add metabolic stress. Day 2 — Lower Body Lower A Quad & Glute Focus Target: 60–75 min | # | Exercise | Sets × Reps | Primary Muscles | Notes | | - | ------------------- | ----------- | ---------------------- | ----------------------------------------------------------------------- | | 1 | Barbell Back Squat | 4 × 6–8 | Quads, Glutes, Core | High bar or low bar. Knees track toes. Hip crease below parallel. | | 2 | Romanian Deadlift | 4 × 10–12 | Hamstrings, Glutes | Hinge — not squat. Bar close to body, big stretch in hamstrings. | | 3 | Leg Press (Machine) | 3 × 12–15 | Quads, Glutes | Feet hip-width, mid-platform. Don't lock knees at top. Full ROM. | | 4 | Walking Lunges (DB) | 3 × 12 each | Quads, Glutes, Balance | Back knee almost touches floor. Torso upright throughout. Step through. | | 5 | Leg Curl (Machine) | 3 × 12–15 | Hamstrings | Prone or seated. Curl fully, hold 1 sec at top. Control the negative. | | 6 | Seated Calf Raises | 4 × 15–20 | Soleus, Gastrocnemius | Full stretch at bottom — 2 sec hold. Squeeze hard at top. Slow pace. | Day 3 — Upper Body Upper B Back / Chest / Arms Target: 65–80 min | # | Exercise | Sets × Reps | Primary Muscles | Notes | | - | ----------------------- | ----------- | --------------------------- | ------------------------------------------------------------------------------ | | 1 | Conventional Deadlift | 4 × 5–6 | Full Posterior Chain | Reset each rep. Brace hard. Bar over mid-foot at setup. Drive floor away. | | 2 | Weighted Dips | 4 × 8–10 | Chest, Triceps, Ant. Delt | Lean forward for chest emphasis. Full lockout at top. Use belt if needed. | | 3 | Seated Cable Row | 3 × 10–12 | Mid Back, Rhomboids, Biceps | Sit tall. Pull to lower sternum. Squeeze shoulder blades. Slow eccentric. | | 4 | Barbell Curl | 3 × 10–12 | Biceps, Brachialis | No swinging. Elbows stay fixed. Supinate at the top. Full stretch at bottom. | | 5 | Skull Crushers (EZ-bar) | 3 × 10–12 | Triceps (all 3 heads) | Lower to forehead or just behind. Keep elbows narrow. Controlled descent. | | 6 | Lateral Raises (DB) | 3 × 15–20 | Medial Delt | Slight forward lean. Raise to shoulder height. Pinky up slightly. No swinging. | Day 4 — Lower Body Lower B Posterior & Glute Focus Target: 65–80 min | # | Exercise | Sets × Reps | Primary Muscles | Notes | | - | ---------------------------- | ----------- | -------------------------- | ------------------------------------------------------------------------------ | | 1 | Trap Bar Deadlift | 4 × 6–8 | Glutes, Quads, Hamstrings | Stand tall at top — no hyperextension. Hips and shoulders rise together. | | 2 | Bulgarian Split Squat | 4 × 10 each | Quads, Glutes, Hip Flexors | Rear foot elevated on bench. Torso upright. Front foot far enough forward. | | 3 | Leg Curl (Nordic or Machine) | 4 × 10–12 | Hamstrings | Nordic: lower as slowly as possible, use hands to push back up if needed. | | 4 | Hip Thrust (Barbell) | 4 × 12–15 | Glutes (max activation) | Shoulders on bench, bar on hips. Squeeze hard at top for 1 sec. Drive hips. | | 5 | Leg Extension (Machine) | 3 × 15 | Quadriceps | Pause at top 1 sec. Slow 3-sec negative. Don't allow momentum. Light-moderate. | | 6 | Standing Calf Raises | 4 × 12–15 | Gastrocnemius | Full stretch at bottom — 2 sec hold. Max height at top. Use smith or machine. | Track Your Progress ### Weekly Training Log Record every session. Note the weight used and reps completed per set. Use the Notes column for anything relevant: how you felt, form issues, substitutions. Review your log before each session to set targets. Week: \_\_\_\_\_\_ Dates: \_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ Block: Base / Intensification / Peak / Deload ##### Day 1 — Upper A | Date: \_\_\_\_\_\_\_\_\_\_\_\_\_\_ | Exercise | Weight | Set 1 | Set 2 | Set 3 | Set 4 | Notes | | ------------------- | ------ | ----- | ----- | ----- | ----- | ----- | | Barbell Bench Press | | | | | | | | Barbell Row | | | | | | | | DB Shoulder Press | | | | | | | | Pull-Ups / Pulldown | | | | | | | | Incline DB Fly | | | | | | | | Face Pulls | | | | | | | ##### Day 2 — Lower A | Date: \_\_\_\_\_\_\_\_\_\_\_\_\_\_ | Exercise | Weight | Set 1 | Set 2 | Set 3 | Set 4 | Notes | | ------------------ | ------ | ----- | ----- | ----- | ----- | ----- | | Barbell Back Squat | | | | | | | | Romanian Deadlift | | | | | | | | Leg Press | | | | | | | | Walking Lunges | | | | | | | | Leg Curl | | | | | | | | Seated Calf Raises | | | | | | | ##### Day 3 — Upper B | Date: \_\_\_\_\_\_\_\_\_\_\_\_\_\_ | Exercise | Weight | Set 1 | Set 2 | Set 3 | Set 4 | Notes | | --------------------- | ------ | ----- | ----- | ----- | ----- | ----- | | Conventional Deadlift | | | | | | | | Weighted Dips | | | | | | | | Seated Cable Row | | | | | | | | Barbell Curl | | | | | | | | Skull Crushers | | | | | | | | Lateral Raises | | | | | | | ##### Day 4 — Lower B | Date: \_\_\_\_\_\_\_\_\_\_\_\_\_\_ | Exercise | Weight | Set 1 | Set 2 | Set 3 | Set 4 | Notes | | --------------------- | ------ | ----- | ----- | ----- | ----- | ----- | | Trap Bar Deadlift | | | | | | | | Bulgarian Split Squat | | | | | | | | Leg Curl | | | | | | | | Hip Thrust | | | | | | | | Leg Extension | | | | | | | | Standing Calf Raises | | | | | | | Fuel Your Training ### Nutrition Guidelines Training is the stimulus. Nutrition is the response. You cannot out-train a poor diet, and you cannot maximize this program without fueling your body appropriately. These guidelines are not overly complicated — consistency matters far more than perfection. #### Calorie Target For muscle gain, aim for a **slight caloric surplus of 200–400 calories above your maintenance**. Gaining too fast packs on excess fat; gaining too slow stalls muscle growth. Expect 0.5–1 lb of scale weight increase per week as a good target. #### Macronutrient Guidelines 0.8–1g Protein / lb bodyweight The most critical macro. Prioritize it at every meal. Chicken, beef, fish, eggs, Greek yogurt, cottage cheese, protein powder. 3–5g Carbs / lb bodyweight Primary fuel for training. Prioritize around workouts. Rice, oats, potatoes, fruit, bread. Not the enemy. 0.3–0.5g Fat / lb bodyweight Essential for hormone production. Avocado, olive oil, nuts, fatty fish. Don't go too low. #### Meal Timing ##### Pre-Workout (1–2 hrs before) * Carbs: 30–60g (rice, oats, banana) * Protein: 20–40g (chicken, protein shake) * Low fat (slows digestion) * Coffee OK — proven performance enhancer ##### Post-Workout (within 2 hrs) * Protein: 30–50g (maximize MPS) * Carbs: 40–80g (replenish glycogen) * Your biggest meal of the day is fine here * Don't overthink the "anabolic window" #### Non-Negotiables * **Sleep 7–9 hours per night.** Most muscle growth happens during sleep. This is not optional. * **Drink 3–4 liters of water per day.** Even mild dehydration impairs performance. * **Hit your protein target every day.** Even on rest days. Muscle repair happens 24–48 hrs post-training. * **Don't skip meals before training.** Training fasted is suboptimal for hypertrophy. **Supplement Basics (evidence-backed):** Creatine monohydrate (5g/day), caffeine (pre-workout), protein powder (if needed to hit targets). Everything else is optional. Form Library ### Exercise Glossary Master these five movements and you'll master hypertrophy training. These are the highest-leverage exercises in this program. Learn them well. Barbell Back Squat Key Form Cues **Setup:** Bar on upper traps (high bar) or rear delts (low bar). Feet shoulder-width, toes 15–30° out. **Descent:** Sit back and down simultaneously. Knees track over toes. Hip crease below knee crease at bottom. **Ascent:** Drive through the whole foot. Lead with chest — don't let hips rise faster than shoulders. **Common errors:** Heels rising, knees caving, torso collapsing forward, not reaching depth. Conventional Deadlift Key Form Cues **Setup:** Bar over mid-foot (1 inch from shins). Hip-width stance. Hook grip or double overhand. **Brace:** Big breath into belly. Brace 360°. Think "protect your spine from all directions." **Pull:** Push the floor away rather than pulling the bar up. Hips and shoulders rise at the same rate. **Lockout:** Stand tall. Hips through. No hyperextension or neck strain. Bar against body the entire movement. Barbell Bench Press Key Form Cues **Setup:** Eyes under bar. Grip outside shoulder width. Pull shoulder blades together and down. Feet flat. **Unrack:** Arms locked. Move bar over chest before lowering. **Descent:** Bar to lower chest / nipple line. Elbows at \~45–75° from torso (not flared 90°). **Press:** Drive feet into floor. Press bar in a slight arc back to starting position. Don't bounce the bar off your chest. Hip Thrust Key Form Cues **Setup:** Upper back on bench edge (at shoulder blades). Bar on hips over hip crease — use a pad. Feet flat, hip-width. **Movement:** Drive through heels. Hips rise until body is in a straight line from knees to shoulders. **Top position:** Squeeze glutes maximally. Hold 1 second. Don't hyperextend the lower back — ribs stay down. **Common errors:** Lumbar hyperextension, not reaching full hip extension, driving through toes instead of heels. Romanian Deadlift Key Form Cues **Setup:** Stand tall, bar or dumbbells in front of thighs. Soft bend in knees — this is a hinge, not a squat. **Hinge:** Push hips backward. Feel the hamstrings load (stretch). Bar stays close to body throughout. **Depth:** Go as far as your hamstring flexibility allows while maintaining a neutral spine. Mid-shin for most. **Return:** Drive hips forward to stand. Squeeze glutes at lockout. Controlled — no jerking. **Program designed by:** Alex Torres, NSCA-CSCS | **12-Week Hypertrophy Builder** | Intermediate Level Consult your physician before beginning any new exercise program. Stop if you experience sharp pain or injury. ## Frequently asked questions ### What should a workout program PDF include? A complete training program includes: program overview and goals, weekly schedule, exercises with sets/reps/rest periods for each session, progressive overload plan, exercise coaching cues, and a tracking log. ### What is RPE in a workout program? RPE stands for Rate of Perceived Exertion, scored 1–10. RPE 8 means you could do 2 more reps. RPE 9 means 1 more. RPE 10 means max effort. It's more adaptive than fixed percentages because it accounts for daily variation in performance. ### Is this workout program template free? Yes — free to use. Describe your training philosophy, client profile, and program structure to the AI and it will build out the full program. ## Related reading - [How to write an annual business review](https://buildpdfs.com/guides/how-to-write-an-annual-business-review) - [How to write a campaign post-mortem](https://buildpdfs.com/guides/how-to-write-a-campaign-post-mortem) - [What to include in an employee onboarding checklist](https://buildpdfs.com/guides/employee-onboarding-checklist-guide) [Use this template](https://buildpdfs.com/signup?templateId=12-week-workout-program) — free, no credit card required.