Hypertrophy Builder
Advanced volume-based training for significant muscular architecture and structural development.
Periodization curve
Intensity & volume by week
Every fourth week drops load — that dip is the deload where adaptation actually happens.
Hypertrophy Builder
Week 01: ACCLIMATIZATION
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.
3 × 8–12
RPE 8
Lat Pulldown
Pull to upper chest, full stretch.
3 × 8–12
RPE 8
Machine Chest Press
Control the descent, squeeze at the top.
3 × 8–12
RPE 8
Seated Cable Row
Pull to the belt, squeeze the shoulder blades.
3 × 8–12
RPE 8
Cable Fly
Lead with the elbows, stretch the chest.
2 × 12–15
RPE 7
Dumbbell Lateral Raise
Lead with the elbows, slow tempo.
3 × 12–15
RPE 7
Triceps Pushdown
Elbows pinned, lock out hard.
3 × 10–15
RPE 7
Dumbbell Curl
Control the negative, no swing.
3 × 10–15
RPE 7
Tuesday — Lower A: Quads
Back Squat
Brace, sit down between the hips.
3 × 6–10
RPE 8
Leg Press
Drive through the heels, full depth.
3 × 8–12
RPE 8
Bulgarian Split Squat
Elevated rear foot, drive through the heel.
3 × 8–12 / leg
RPE 7
Leg Extension
Squeeze hard at the top, control the negative.
3 × 10–15
RPE 7
Seated Leg Curl
Squeeze hard at the top.
3 × 10–15
RPE 7
Standing Calf Raise
Full stretch, pause at the top.
4 × 10–15
RPE 7
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.
3 × 8–12
RPE 8
Pull-Ups / Lat Pulldown
Pull to the chest, control the negative.
3 × 8–12
RPE 8
Incline Machine Press
Control the descent, squeeze at the top.
3 × 8–12
RPE 8
Chest-Supported Row
Squeeze the shoulder blades, full stretch.
3 × 8–12
RPE 8
Cable Lateral Raise
Lead with the elbows, slow tempo.
3 × 12–15
RPE 7
EZ-Bar Curl
Control the negative, no swing.
3 × 8–12
RPE 7
Overhead Triceps Extension
Elbows up, full lockout.
3 × 10–15
RPE 7
Hammer Curl
Neutral grip, control the negative.
2 × 10–15
RPE 7
Friday — Lower B: Hamstrings & Glutes
Romanian Deadlift
Soft knees, long spine, stretch the hamstrings.
3 × 6–10
RPE 8
Hip Thrust
Drive through the heels, squeeze the glutes.
3 × 8–12
RPE 8
Front Squat / Hack Squat
Elbows high, torso tall.
3 × 8–12
RPE 8
Lying Leg Curl
Squeeze hard at the top.
3 × 10–15
RPE 7
Walking Lunges
Step through the heel, control the descent.
2 × 10–12 / leg
RPE 7
Seated Calf Raise
Full stretch, pause at the top.
4 × 10–15
RPE 7
Saturday — Rest / Optional Cardio
Optional Cardio
20–30 min easy walking, cycling, or elliptical — or full rest.
20–30 min
RPE 4
Sunday — Rest
Active recovery — walk, stretch, hydrate. Adaptation happens at rest.
Commit to Hypertrophy Builder.
12 Weeks · 5 Sessions / Week · Upper / Lower Hypertrophy
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