Built Under Pressure
BUILT UNDER PRESSURE: THE HYPERTROPHY BLOCK
6 Weeks. 4 Days a Week. Every Set Has a Purpose.
Stop guessing and start training with a plan. Built Under Pressure is a six-week strength and hypertrophy program designed to build muscle, increase strength, and take your training to the next level.
This isn't six weeks of random workouts. Every exercise has a purpose, every week builds on the last, and every intensity technique is strategically introduced. From heavy compound lifts and progressive overload to demanding finishers and structured recovery, the entire program is designed to help you train harder, smarter, and with intent.
THE 6-WEEK PROGRESSION
WEEK 1 — FOUNDATION | Establish the Standard Learn the movements, establish your working weights, and build a solid foundation for the demanding weeks ahead.
WEEK 2 — BUILD | Beat the Logbook Increase your weights or repetitions through progressive overload while maintaining strict technique and execution.
WEEK 3 — INTENSIFY | More Volume. Greater Intensity. Introduce targeted drop sets and additional training volume to push beyond your previous performance.
WEEK 4 — STRENGTH FOCUS | Raise the Standard Move heavier loads on your primary lifts while introducing rest-pause sets and advanced intensity techniques.
WEEK 5 — HELL WEEK | No Easy Reps. No Wasted Sets. The peak of the program. Heavy lifting meets double drop sets and demanding finishers in your most challenging week.
WEEK 6 — DELOAD | Recover. Rebuild. Come Back Stronger. Reduce training volume, eliminate intensity techniques, and allow your body to recover before your next training block.
WHAT'S INCLUDED
24 structured workouts across four training days per week.
Purpose-driven exercise selection combining heavy compounds, targeted isolation work, and muscular finishers.
Detailed training instructions with prescribed sets, rep ranges, rest periods, and execution cues.
Progressive overload and advanced intensity techniques introduced strategically throughout the program.
Built-in recovery with a dedicated deload week to manage accumulated fatigue.
Whether you're looking to break through a plateau, add muscle, or bring more structure and intensity to your training, Built Under Pressure gives you a clear plan from your first working set to your final rep.
TRAIN WITH PURPOSE. PUSH YOUR LIMITS. GET BUILT UNDER PRESSURE.
1 sessions per week
Must use App app to view and log training
Program Training
A
Chest-Supported DB Row
3 x 12
B
Barbell Row
3 x 8
C
Pull-Up
3 x 6
D
Seated Row
3 x 12
E
DB Pullover
3 x 10
F
Seated Incline DB Curls
3 x 12
G
Hammer Curl
3 x 15
A
DB Fly
3 x 15
B
Incline Bench Press
3 x 6
C
DB Bench Press
3 x 12
D
CHEST FLY (CABLE/ LOW TO HIGH)
2 x 12
E
DB Shoulder Press
3 x 8
F
DB Lateral Raise
4 x 15
G
Tricep Pushdown
3 x 12
H
Skull Crushers
3 x 10
A
Lying Leg Curl
3 x 15
B
Back Squat
4 x 6
C
Romanian Deadlift
3 x 8
D
Bulgarian Split Squat
3 x 10
E
Calf Raise
4 x 15
A
smith machine incline press
2 x 12
B
Lat Pulldown
2 x 12
C
CHEST FLY (CABLE/ LOW TO HIGH)
2 x 20
D
Straight Arm Pulldown
2 x 20
E
DB Lateral Raise
2 x 20
F
Cable Facepull
2 x 20
G1
Preacher Curl
3 x 10
G2
Tricep Pushdown
3 x 12
H1
Alternating DB Hammer Curl
2 x 12
H2
EZ Bar Skull Crusher
2 x 12
