Hypertrophy Builder
Three four-week phases with rotating exercise selection, climbing set volume and a different intensity technique in every phase.
Periodization curve
Intensity & volume by week
Every fourth week drops load — that dip is the deload where adaptation actually happens.
Hypertrophy Builder
Week 01: PHASE 1 — ACCLIMATISE
This week's difficulty
Learn the sessions, find your loads and leave 3–4 reps in the tank on everything.
How to progress: Log reps and weight on every set. Double progression starts next week.
RPE — how hard to push
RPE (Rate of Perceived Exertion) is a simple 1–10 effort scale. The higher the number, the harder the set should feel — 10 is an all-out max, 5 is an easy warm-up. The phrase after each number is roughly how many reps you could still do when you rack the weight.
- 10Max effort — nothing left
- 9Very hard — 1 rep left
- 8Hard — 2 reps left
- 7Moderate — 3 reps left
- 6Fairly easy — 4 reps left
- 5Easy — warm-up weight
Monday — Upper A: Chest & Back
Incline Dumbbell Press
30° incline, full range of motion.
Rest 2 min
3 × 6–8
RPE 6
Pull-Ups / Lat Pulldown
Full stretch at the top of every rep.
Rest 2 min
3 × 6–8
RPE 6
Machine Chest Press
Control the descent, squeeze at the top.
Rest 90 sec
2 × 10–12
RPE 6
Chest-Supported Row
No body English — pure upper back.
Rest 90 sec
2 × 10–12
RPE 6
Cable Fly
Stretch-focused — slow at the bottom.
Rest 60 sec
2 × 12–15
RPE 6
Dumbbell Lateral Raise
Lead with the elbows, slow tempo.
Rest 60 sec
2 × 12–15
RPE 6
Triceps Pushdown
Elbows pinned, lock out hard.
Rest 60 sec
2 × 12–15
RPE 6
Tuesday — Lower A: Quads
Back Squat
Full depth, controlled descent.
Rest 2–3 min
3 × 6–8
RPE 6
Leg Press
Drive through the heels, full depth.
Rest 2 min
3 × 10–12
RPE 6
Bulgarian Split Squat
Elevated rear foot, drive through the heel.
Rest 90 sec
2 × 10–12 / leg
RPE 6
Leg Extension
Squeeze hard at the top, control the negative.
Rest 60 sec
2 × 12–15
RPE 6
Seated Leg Curl
Squeeze hard at the top.
Rest 60 sec
2 × 12–15
RPE 6
Standing Calf Raise
Full stretch, pause at the top.
Rest 60 sec
3 × 12–15
RPE 6
Wednesday — Rest
Active recovery — walk, stretch, hydrate. Adaptation happens at rest.
Thursday — Upper B: Shoulders & Arms
Seated Dumbbell Shoulder Press
Brace, press overhead without arching.
Rest 2 min
3 × 8–10
RPE 6
Seated Cable Row
Pull to the belt, squeeze the shoulder blades.
Rest 2 min
3 × 8–10
RPE 6
Dumbbell Bench Press
Control the descent, big stretch at the bottom.
Rest 90 sec
2 × 10–12
RPE 6
Single-Arm Cable Row
Full range, one side at a time.
Rest 90 sec
2 × 10–12 / side
RPE 6
Cable Lateral Raise
Constant tension throughout.
Rest 60 sec
2 × 12–15
RPE 6
EZ-Bar Curl
Control the negative, no swing.
Rest 60 sec
2 × 10–12
RPE 6
Overhead Triceps Extension
Elbows up, deep stretch on the long head.
Rest 60 sec
2 × 12–15
RPE 6
Friday — Lower B: Hamstrings & Glutes
Romanian Deadlift
Long spine, deep hamstring stretch.
Rest 2–3 min
3 × 6–8
RPE 6
Hip Thrust
Pause one second at lockout.
Rest 2 min
3 × 8–10
RPE 6
Front Squat / Hack Squat
Elbows high, torso tall.
Rest 2 min
2 × 10–12
RPE 6
Lying Leg Curl
Squeeze hard at the top.
Rest 60 sec
2 × 12–15
RPE 6
Walking Lunges
Step through the heel, control the descent.
Rest 90 sec
2 × 12 / leg
RPE 6
Seated Calf Raise
Full stretch, pause at the top.
Rest 60 sec
3 × 12–15
RPE 6
Saturday — Rest / Optional Cardio
Optional Cardio
20–30 min easy walking or cycling — or full rest.
20–30 min
RPE 4
Sunday — Rest
Active recovery — walk, stretch, hydrate. Adaptation happens at rest.
Every split, side by side
Your intake answers decide which structure your plan runs as. Here is every split KINETIC uses — and when each one wins.
Full Body
1–2 sessions / week
Every session trains the whole body, so no muscle is left untouched for a week — ideal when training days are scarce.
Push / Pull / Legs
3 sessions / week
Pressing, pulling and lower body each get their own day with full recovery between sessions.
Upper / Lower
Your split4 sessions / week
Two upper and two lower days hit every muscle twice a week — the sweet spot for strength on four days.
Push / Pull / Legs + Upper / Lower
5 sessions / week
PPL once through, then an upper and a lower day — high volume with nothing trained on back-to-back days.
Push / Pull / Legs ×2
6 sessions / week
Push / pull / legs runs twice through — maximum weekly volume with a full recovery gap between repeats.
Daily Rotation
7 sessions / week
Mobility work rotates through a different region each session, so movement quality is trained every day.
Commit to Hypertrophy Builder.
12 Weeks · 5 Sessions / Week · Volume Progression & Rotation
Begin your transformationReset program
Clears your saved place in Hypertrophy Builder and starts from Week 01, Day 01.