Intermediate

Hypertrophy Protocol

Maximum muscle, minimum junk volume.

Duration10 weeks

Frequency4 days / week

Built forIntermediate lifters

The program

An upper/lower specialization built on evidence-based volume landmarks. Every muscle gets its exact weekly set targets, rest periods, and progression scheme — no junk volume, no plateaus.

What's included

10-week upper/lower hypertrophy split
Weekly set-volume landmarks per muscle
Rest-period & tempo prescriptions
Exercise substitution matrix
Surplus & recomp nutrition targets

A week inside

Day 1

Upper A (chest/back)

Bench Press 4x8
Bent Row 4x10
Incline DB Press 3x12
Pulldown 3x12

Day 2

Lower A (quads)

Back Squat 4x8
Leg Press 3x12
Leg Curl 3x15
Calf Raise 4x15

Day 4

Upper B (shoulders/arms)

Overhead Press 4x8
Pull-Up 3xAMRAP
Lateral Raise 4x15
Curl + Pushdown 3x12

One-time purchase

$99

Lifetime access. Every future update included.

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