Intermediate 12 Week Hypertrophy Program
AJ Ellison
Bodybuilding, Functional Fitness, Functional Training, General Fitness, Strength & ConditioningDesigned 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.
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
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
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
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
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
AJ Ellison
Since 2011, I've Helped 100s of Family-Driven Fathers build Strength, Gain Muscle, And Lose 20-60Lbs In 6 Months
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
