12-Week Hypertrophy Program — Build Lean Muscle & Burn Fat

Hypertrophy training is my favourite style to coach — it builds real, lasting muscle, boosts your metabolism, and it's sustainable for life without wrecking your body.

This is the exact 12-week structure I use to get real results: a 4-day split, smart progression built in week to week, and everything logged so you can actually track your numbers.

What's inside:

✅ Full 4-day training split — Quads/Calves/Abs, Chest/Back, Shoulders/Arms, Glutes/Hamstrings

✅ Set-by-set logging tables so you can track weight, reps, and progress every session

✅ A clear progression system — exactly how to keep pushing week to week

✅ Warm-up protocols for your big lifts (squat, bench, deadlift, shoulders) to stay injury-free

✅ Rest-day structure built in for proper recovery

Who it's for: Anyone who wants a real training structure — whether you're new to lifting with intent, or you've been going through the motions and want a program that actually progresses.

This program is for educational purposes only. Please consult your doctor before starting any new exercise program.

Delivered instantly as a PDF — start whenever you're ready.