Hypertrophy Blueprint is the program I wish existed when I started competing. Eight weeks of progressive, volume-managed push/pull/legs training designed specifically around what actually drives natural muscle growth — not what looks good on Instagram. Each week's volume and intensity is mapped out for you, with clear progression rules so you always know exactly what to add to the bar.
Preview week 1 — purchase to unlock the full program.
Day 1 — Push Day
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Seated Cable Row | 3 | 10-12 | 75 sec |
| Dumbbell Shoulder Press | 3 | 8-10 | 90 sec |
| Incline Dumbbell Press | 3 | 10-12 | 75 sec |
| Barbell Hip Thrust | 4 | 10-12 | 90 sec |
| Cable Tricep Pushdown | 3 | 12-15 | 60 sec |
Day 2 — Pull Day
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Tricep Pushdown | 3 | 12-15 | 60 sec |
| Dumbbell Bicep Curl | 3 | 12-15 | 60 sec |
| Leg Press | 4 | 10-12 | 90 sec |
| Standing Calf Raise | 4 | 15-20 | 45 sec |
| Barbell Bench Press | 4 | 8-10 | 90 sec |
Day 3 — Leg Day
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 8-10 | 90 sec |
| Barbell Back Squat | 4 | 6-8 | 120 sec |
| Conventional Deadlift | 3 | 5 | 150 sec |
| Lat Pulldown | 4 | 10-12 | 75 sec |
| Seated Cable Row | 3 | 10-12 | 75 sec |
Day 4 — Upper Body
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Seated Cable Row | 3 | 10-12 | 75 sec |
| Dumbbell Shoulder Press | 3 | 8-10 | 90 sec |
| Incline Dumbbell Press | 3 | 10-12 | 75 sec |
| Barbell Hip Thrust | 4 | 10-12 | 90 sec |
| Cable Tricep Pushdown | 3 | 12-15 | 60 sec |
Day 5 — Full Body
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Tricep Pushdown | 3 | 12-15 | 60 sec |
| Dumbbell Bicep Curl | 3 | 12-15 | 60 sec |
| Leg Press | 4 | 10-12 | 90 sec |
| Standing Calf Raise | 4 | 15-20 | 45 sec |
| Barbell Bench Press | 4 | 8-10 | 90 sec |
Day 6 — Push Day
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 8-10 | 90 sec |
| Barbell Back Squat | 4 | 6-8 | 120 sec |
| Conventional Deadlift | 3 | 5 | 150 sec |
| Lat Pulldown | 4 | 10-12 | 75 sec |
| Seated Cable Row | 3 | 10-12 | 75 sec |
Demo User
13 Jul 2026
Great structure and easy to follow — exactly what I needed.
Zara Malik
26 May 2026
Simple, effective, no fluff. Exactly what I was looking for.
Maria Gonzalez
22 May 2026
Great for my level — not too easy, not overwhelming. Will buy another program from this creator.
€39
One-time purchase · lifetime access
Hana Kobayashi
18 Apr 2026
The pacing was perfect and I actually stuck with it the whole way through, which never happens.
Felix Andersson
16 Apr 2026
Great for my level — not too easy, not overwhelming. Will buy another program from this creator.
Ahmed Hassan
16 Apr 2026
Solid program, well organized. Would have liked a couple more exercise variations but overall great value.
Chloe Martin
13 Mar 2026
The pacing was perfect and I actually stuck with it the whole way through, which never happens.
