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Beginner 12 Week Hypertrophy Program

AJ Ellison

Bodybuilding, General Fitness, Functional Fitness, Functional Training, Strength & Conditioning
Coach
AJ Ellison

This structured 12-week program is designed for beginners looking to build muscle, strength, and confidence in the gym. It includes progressive resistance training focused on proper form, controlled tempo, and optimal volume to maximize hypertrophy. You'll get a detailed workout plan with progression and support to ensure steady muscle growth while minimizing the risk of injury. Perfect for those new to training or getting back into a routine.

$25
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No Nonsense Muscle Building Formula
This program is built on tested hypertrophy principles that deliver results. No gimmicks, just a structured, progressive plan designed to maximize muscle growth efficiently.
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Optimized Training Split & Progression
Unlike generic programs, this plan is strategically structured with the right balance of volume, intensity, and recovery to help you push past plateaus and keep building muscle consistently.
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Clear, Easy-to-Follow Structure
No guesswork or confusion. Each workout is laid out step-by-step, with exercise selection, reps, sets, and progression strategies all mapped out so you can focus on training hard and seeing results.
Features
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Programming 5 days per week
Daily strength, and hypertrophy training that’s accessible and challenging for novice and beginner athletes who want to get started in the gym!
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HD Video Guidance
Instructional videos to guide your training and make execution simple
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Detailed, expert instruction
I will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a PDF is so last year. The app will push you harder, know you better, and keep you going longer.
Equipment
Required
This is a gym based program
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A

DB Bench Press

3 x 12

B

Seated DB Shoulder Press

3 x 12

C

Incline DB Bench Press

3 x 12

D

DB Lateral Raise

3 x 15

E

Tricep Rope Pushdowns

3 x 15

F

Hanging Leg Raise

3 x 15

Monday
Week 1 Day 2

A

Goblet Squat

3 x 12

B

Romanian Deadlift

3 x 12

C

DB Bulgarian Split Squat

3 x 12

D

Seated Calf Raises

3 x 15

E

Plank

3 x 45

Tuesday
Rest
Wednesday
Week 1 Day 4

A

Lat Pull Downs

3 x 12

B

Seated Row

3 x 12

C

Cable Facepull

3 x 15

D

Hammer Curl

3 x 12

E

Preacher Curl

3 x 15

F

Hanging Leg Raise

3 x 15

Thursday
Week 1 Day 5

A

Hip Thrust

3 x 12

B

Seated Machine Hamstring Curls

3 x 15

C

DB Step Up

3 x 12

D

Standing DB Calf Raise

3 x 15

E

DB Russian Twist

3 x 15

Friday
Rest
Saturday
Rest
Coach
More from AJ Ellison
coach-avatar AJ Ellison

Since 2011, I've Helped 100s of Family-Driven Fathers build Strength, Gain Muscle, And Lose 20-60Lbs In 6 Months

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Why would you wait to get started?

There's no time like the present. Start today, get yourself moving and go chase down those goals. Your best version of yourself is right around the corner!

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