Cornerstone Human Performance
Bodybuilding, Strength & ConditioningBuild Muscle. Get Stronger. Train with Purpose.
A 12-week hypertrophy program designed to build muscle through structured resistance training, progressive overload, and purposeful exercise selection.
The program uses a 4-day Upper/Lower split, training each major muscle group twice per week while providing enough volume and recovery to drive consistent growth.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Banded Shoulder Dislocates
2 x 5
A2
Band Pull-Apart
2 x 10
A3
Stationary Bike
1 x 10:00
B
Bench Press
3 x 6-8
C
Chest Supported Row
3 x 8-10
D
Incline DB Bench Press
3 x 8-12
E
Lat Pulldown
3 x 8-12
F
DB Lateral Raise
3 x 12-15
G
Tricep Pushdown
3 x 10-15
H
Dumbbell Bicep Curls
3 x 10-15
A1
Heel to Toe Walk
1 x 15
A2
Quad Pull + Overhead Reach
1 x 15
A3
Forward Lunge + Twist
1 x 15
A4
Reverse Lunge + Reach Overhead
1 x 15
A5
Walking Sumo
1 x 15
A6
Hamstring Sweeps
1 x 15
A7
Hip Hurdle + Single Leg RDL
1 x 15
A8
Lateral Lunge
1 x 15
B
Back Squat
3 x 6-8
C
RDL
3 x 8-10
D
Leg Press
3 x 10-12
E
Lying Leg Curl
A1
Banded Shoulder Dislocates
2 x 5
A2
Band Pull-Apart
2 x 10
A3
Stationary Bike
1 x 10:00
B1
Overhead Press
3 x 6-8
B2
Pull-Up
3 x 6-10
C
DB Bench Press
3 x 8-12
D
Seated Cable Row
3 x 8-12
E1
DB Lateral Raise
3 x 12-15
E2
Rear Delt Flyes
3 x 12-15
F
Dumbbell Hammer Curls
3 x 10-15
G
DB Overhead Tricep Extension
3 x 10-15
A1
Lateral Lunge
1 x 15
A2
Hip Hurdle + Single Leg RDL
1 x 15
A3
Walking Sumo
1 x 15
A4
Hamstring Sweeps
1 x 15
A5
Reverse Lunge + Reach Overhead
1 x 15
A6
Forward Lunge + Twist
1 x 15
A7
Quad Pull + Overhead Reach
1 x 15
A8
Heel to Toe Walk
1 x 15
B
Front Squat
3 x 8-10
C
Hip Thrust
3 x 8-12
D
Rear Foot Elevated Split Squat
3 x 8-12
E
Lying Leg Curl
3 x 10-15
F
Leg Extension
3 x 12-15
G
Calf Raise
3 x 12-20
H
Hanging Knee Raise
3 x 10-15
