12 weeks 5 sessions/week
StrengthHypertrophy
About This Plan
This 12-week program follows a Push/Pull/Legs split performed five days per week, with progressive overload at the core of every session. Each push day centers on barbell bench press and overhead press (4x6-8), paired with dumbbell flyes and tricep dips as accessories. Pull days prioritize weighted pull-ups, barbell rows (4x6-8), and cable face pulls for rear delt health. Leg days rotate between back squats and front squats (5x5), supplemented by Romanian deadlifts, leg press, and walking lunges. Weight increases 2.5–5 lbs weekly on compound lifts, with a programmed deload every fourth week where volume drops 40% to allow recovery. Rest periods are 90–120 seconds for compounds and 60 seconds for isolation work.
What You'll Get
- Structured 12 weeks training program
- 5 workouts per week with rest days
- Progressive overload and periodization built in
- Exercise demonstrations and form cues
- Warm-up and cool-down routines
