Coach Damian Hopkins
Introducing “The Hypertrophy Blueprint,” a comprehensive fitness program designed specifically for men who are eager to build muscle and achieve a defined physique. Through a thoughtful combination of targeted exercises and structured training phases, this 12-week program empowers you to unlock your full potential and attain the muscular physique you desire.
At the core of “The Hypertrophy Blueprint” lies the concept of hypertrophy, which simply means the growth and enlargement of muscle fibers. By strategically manipulating variables such as exercise selection, volume, intensity, and rest periods, this program optimizes the hypertrophy response in your muscles, leading to substantial gains in muscle mass and strength.
The program is divided into three distinct four-week phases, each with a specific focus to continually challenge your muscles and ensure continuous progress.
1 sessions per week
Must use App app to view and log training
Program Training
A
Flat Barbell Bench Press
4 x 12
B
Lat Pulldowns
4 x 12
C
Decline Cable Fly
4 x 12
D
Seated Cable Rows
4 x 12
E
Reverse Fly Machine
2 x 12
A
Leg Extensions
4 x 12
B
Lying Leg Curl
4 x 12
C
Smith Machine Squats
4 x 12
D
Romanian Deadlifts (RDL)
4 x 12
E
Standing Calf Raise
2 x 12
A
Dumbbell Shoulder Press
4 x 12
B
45° Prone Dumbbell Lateral Raises
4 x 12
C
Reverse Fly Machine
4 x 12
D
Tricep Pushdowns
3 x 12
E
Cable Bicep Curls
3 x 12
A
Incline Dumbbell Chest Press
4 x 12
B
Lat Pulldowns
4 x 12
C
Flat Dumbbell Chest Press
4 x 12
D
Straight Arm Cable Pulldown
3 x 12
E
Reverse Dumbell Fly
3 x 12
A
Barbell Hip Thrusts
4 x 12
B
Smith Machine Squats
4 x 12
C
Seated Leg Curl
3 x 12
D
Leg Extensions
3 x 12
E
Standing Calf Raise
2 x 12
