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Hypertrophy Program

Good OL Strength Training

Bodybuilding, General Fitness
Coach
Justin Goodson

A 12-week hypertrophy program is designed to maximize muscle growth (muscle fiber enlargement) through structured resistance training, progressive overload, and adequate recovery. It focuses on training volume, intensity, and control to stimulate adaptation in both fast-twitch and slow-twitch muscle fibers. This program is for all levels of fitness that take training seriously. It can be ran in a cut, maintenance or a bulk phase. This is the exact program I ran for my 2023 offseason and beginning of my 2024 competitive bodybuilding season.

$29
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Increased Muscle Size (Hypertrophy)
The primary goal of this style of training is to maximize muscle fiber growth, especially Type II fibers. Over 12 weeks, consistent progressive overload and controlled volume lead to visible muscle thickness and fullness.
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Improved Strength and Work Capacity
While hypertrophy training isn’t purely strength-focused, the higher training volume and moderate loads enhance muscular endurance and increase strength in accessory lifts. You build a solid base for future phases (e.g., strength or performance blocks).
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Muscle Definition & Body Composition
A well-structured 5-day split allows for focused training on each muscle group, promoting balanced growth and symmetry. Combined with proper nutrition, it supports fat loss and improved muscle tone, giving a leaner, more defined physique.
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Improved Recovery & Training Adaptation
plitting workouts over 5 days enables optimal recovery for each muscle group. The programmed rest days and varied intensities across the week help reduce overtraining risk while maximizing adaptation.
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Stronger Mind Muscle Connection
Repetition over 12 weeks helps you perfect form and control. This develops neuromuscular efficiency, meaning you activate muscles more effectively in every rep.
Features
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Access to your coach
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach & team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Full Gym
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Sample Week
Week 1 of 12-week program
Sunday
Chest/Triceps

A

Seated Pec Fly

25, 20, 15

B

Barbell Incline Bench Press

3 x 6

C

Chest Press

3 x 6

D

Standing Cable Pec Fly (Decline)

3 x 8

E

Tricep Pushdown

3 x 8

Monday
Lats/ Biceps

A

Cable Pullover

25, 20, 15

B

T-Bar Row Chest Supported Row

3 x 6

C

Assisted Pullup Machine

3 x 8

D

Single Arm Lat Pulldown

3 x 8

E

Neutral Grip PullDown

3 x 8

F

Preacher Curl

3 x 8

Tuesday
Quads

A

Leg Extension

25, 20, 15

B

Seated Adductor

3 x 8

C

Seated Calf Raise

3 x 8

D

Front Squat

3 x 6

E

Hack Squat Machine

3 x 6

F

Bulgarian Split Squat

3 x 6

Wednesday
Delts/Triceps

A1

DB Lateral Raise

25, 20, 15

A2

Cable Facepull

25, 20, 15

B

DB Military Press

3 x 6

C

DB Incline Press

3 x 6

D

Single Arm Cable Laterals

3 x 8

E

Tricep Pushdown

3 x 8

Thursday
Posterior Chain/Upper Back

A

Seated Leg Curl

25, 20, 15

B

Deadlift

3 x 6

C

T-Bar Row ( Landmine)

3 x 6

D

Lying Leg Curl

3 x 6

E

DB Shrug

3 x 6

Coach
More from Good OL Strength Training
coach-avatar Justin Goodson

Natural Pro Bodybuilder. Lover of bodybuilding, fitness & strength & conditioning. Certified Precision Nutritionist. I have over 10 years experience in Fitness and Nutrition. I love hitting my macros, step goal and being present for every Swole call session

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Stop overthinking

I have ran many programs in my lifetime and the one thing that I can confidently sell you is effort and execution matters the most. Run this program for 12 weeks and I promise you'll be better than you were 12 weeks ago.

Get Hypertrophy Program
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FAQs
Is this 1 on 1 coaching?
No, but you do have full access to me for an questions.
How many days is this program?
It is a 5day split. You can run 2 on 1 off or however you see fit that best fit your recovery.
Can I run this Program on a bulk or a cut?
Yes! This was my exact program that I ran in my offseason in 2023 and continued into my 2024 Prep.
Hypertrophy Program
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