12-Week Muscle Building
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus
You get: 36-page PDF
Features:
- 36-page PDF
- Upper/lower split, four days a week, for 12 weeks
- Three phases, each with its rep ranges and calorie surplus, and a deload week
- Nine session pages with photos: sets, reps and rest for every exercise
- 12–14 hard sets a week for chest, back and legs, plus shoulders, arms and calves
- Technique notes for the twelve lifts
- Twelve-week trackers: bodyweight, waist, steps and top sets
- A day of eating and 10 high-protein recipes
Muscle is built by progressive tension, enough weekly volume and a small surplus. Miss one and you stall. This plan runs an upper/lower split four days a week through three phases (accumulate, intensify, peak), with the rep range and surplus set for each. It's a 36-page PDF in five parts. You set your own surplus and protein numbers (with a worked example), then follow nine session pages with photos, sets, reps and rest, and technique notes for all twelve lifts. Chest, back and legs get 12–14 hard sets a week, with direct work for shoulders, arms and calves. Trackers cover all twelve weeks, and the nutrition part has a day of eating and 10 high-protein recipes. It ends with what to do when progress stalls and after week 12. It uses a barbell gym.
What's Inside
- Part 1: Start here
How this works • Three phases, twelve weeks • Set your numbers • ...
- Part 2: Training
How each session runs • Technique: the twelve lifts • Phase 1: Accumulate, weeks 1–4 • ...
- Part 3: Tracking
All twelve weeks • Bodyweight, waist and steps • Top-set log
- Part 4: Nutrition
A day of eating • 10 high-protein recipes
- Part 5: When things change
When progress stalls • The deload week, and after week 12 • Health and safety
“Upper: Bench press 4×8–12 · Bent-over row 4×8–12 · Incline dumbbell press 2×10–12 · Lat pulldown 2×10–12 · Overhead press 3×8–12 · Barbell curl 3×10–12 · Triceps pushdown 3×12–15”
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