Programme 4 — 16-Week Hypertrophy

Sixteen weeks, four sessions a week, upper/lower split. Actual muscle on an actual timeline.

Three four-week blocks (volume, intensification, peak), a transition deload and a test week. Built around the thing that actually drives muscle, total training volume, managing 12 to 20 weekly sets per major muscle group across the run, not novel exercise selection. You need P01 or an equivalent base first: this is the programme for when linear progression has stopped working, which is exactly when it starts working. The plateau is the point. Full session-by-session spreadsheet included. Companion to Vol. 15, for people whose primary goal is muscle, not powerlifting prep or a first month in the gym.

Includes the complete audiobook (MP3, AI-narrated).

Nelson Sequeira is a certified fitness professional with 15+ years of experience across Portugal, Bahrain, and the UAE. He is not a licensed nutritionist, physician, physiotherapist, or psychologist. Nothing here replaces qualified medical or clinical advice. Consult a licensed healthcare professional before starting any new training, nutrition, or recovery program.