3x/Week Full Body Strength & Hypertrophy 12 Week Program

3x/Week Full Body Split that targets optimal training volume for each major muscle group every week to ensure you build muscle and get stronger. The program follows a high intensity training model designed to progress you towards using heavier loads for higher work sets rather than focusing on setting new 1 Rep Maxes. This is the gold standard for strength & hypertrophy training.

Training Blocks:

The program cycles through 4 different Training Blocks - each block is specifically designed to help you build confidence in lifting heavier weights, learn how to push work sets close enough to failure without leading to burnout, and progress your training on a week by week basis to guarantee muscle growth.

Block 1 (Weeks 1-3):

• Establish 3 Rep Max weights for major compound lifts

• Double Progression Method for Accessory/Secondary lifts

Block 2 (Weeks 4-6):

• Cluster Set Progression for major compound lifts

• Double Progression Method for Accessory/Secondary lifts

Block 3 (Weeks 7-9):

• AMRAP Set Progression for compound lifts

• Double Progression Method for Accessory/Secondary lifts

Block 4 (Weeks 10-12):

• Double Progression Method for both compound and accessory/secondary lifts

• Extend work sets out to higher rep ranges to promote hypertrophy

The program is written so you can complete all 12 weeks and start from Week 1 again at any point.