Foundational Fitness Programs — Instant Download
You've built the foundation — now it's time to grow. This 12-week hypertrophy program pushes your training volume higher with a 5-day PPL split designed specifically for muscle growth.
Expect drop sets, supersets, and controlled negatives. Every week is programmed for progressive overload with enough variety to keep your muscles guessing and growing.
$15
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Training Split
PPL + Upper/Lower
Experience
Intermediate
Duration
12 Weeks
Weeks 1-4
+ 2 more phases included in the full program
The program progressively increases intensity across all 12 weeks.
Here's a look at a real training day from the program.
Warmup
Shoulder Dislocates
10 reps with band
Light Dumbbell Press
12 reps
Working Sets
Incline Barbell Press
4 × 8-10
Flat Dumbbell Press
Drop set on last set
4 × 10-12
Cable Flys (low to high)
Squeeze focus
3 × 12-15
Seated Dumbbell OHP
4 × 8-10
Lateral Raises
Superset with front raises
4 × 12-15
Tricep Dips
Weighted if possible
3 × 10-12
Overhead Tricep Extension
3 × 12
Full program includes detailed workouts for all 12 weeks with progressive intensity.
If you've been training consistently for 3-6+ months and can perform the main compound lifts with proper form, you're ready. This is the next step after beginner programming.
More training frequency = more growth stimulus. The split is designed so you're never training the same muscles on back-to-back days.
You can consolidate the Friday/Saturday sessions, but 5 days is optimal for this program's volume.
12 weeks of structured training for $15. Instant download.
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