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Intermediate 12 Week Hypertrophy Program

AJ Ellison

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

Designed for lifters with a solid foundation, this 12-week program takes your muscle growth to the next level with progressive overload, increased training volume, and advanced techniques like tempo work and strategic intensity adjustments. You'll follow a structured split focused on maximizing hypertrophy while improving strength and muscle definition. Perfect for those ready to push past plateaus and build a stronger, more muscular physique.

$25
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Proven Strategies For Muscle Growth
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 easy
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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
Forget the PDFs and Ebooks. 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

Bench Press

4 x 8

B

Overhead Press

3 x 10

C

Incline DB Bench Press

3 x 10

D

DB Lateral Raise

3 x 15

E

Dip

3 x 12

Monday
Week 1 Day 2

A

Deadlift

4 x 8

B

Bent Over Row

3 x 10

C

Pull-Up

3 x 10

D

Cable Facepull

3 x 15

E

Barbell Bicep Curl

3 x 12

Tuesday
Week 1 Day 3

A

Back Squat

4 x 8

B

Leg Press

3 x 10

C

Seated Machine Hamstring Curls

3 x 12

D

Standing DB Calf Raise

4 x 15

Wednesday
Rest
Thursday
Week 1 Day 5

A

Incline Bench Press

4 x 8

B

Seated Cable Row

4 x 10

C

Seated Arnold DB Press

3 x 12

D

Lat Pulldown

3 x 12

E

DB Lateral Raise

3 x 15

Friday
Week 1 Day 6

A

Deadlift

4 x 8

B

Front Squat

3 x 10

C

Leg Extension

3 x 12

D

Seated Machine Hamstring Curls

3 x 12

E

Standing DB Calf Raise

4 x 15

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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The next step in your training journey!

This program gurantees that you take your fitness and physique to the next level. If you're serious about making the gains you dream about, look no further!

Get Intermediate 12 Week Hypertrophy Program
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