Program overview

Program goal

Muscle focus

Who this program is for

Duration

Equipment needed

Structure & progression

Week 1 (Intro & baseline)

Establish baseline — choose moderate weights, learn form, discover comfort, do baseline volume.

Weeks 2-3

Gradual volume increase (sets × reps), maintain moderate intensity (6–12 rep range), start metabolic finishers.

Week 4

Slight intensity bump (increase load or reduce reps), maintain volume

Weeks 5-6

Mixed hypertrophy/strength: some lifts heavier (lower reps 6–8), some moderate (8–12). Possibly add a rep‑overload set (drop‑set or “back‑off set”) for metabolic stress in one exercise.

Week 7

Peak volume + intensity — maximal sustainable workload for hypertrophy.

Week 8

Final “push”: maintain or slightly increase load, adjust reps if needed; emphasize quality, technique, full range, mind–muscle.

Week 9 (Deload)

Reduced volume (~40–50%) and intensity (~50–60%). Focus on mobility, technique, full recovery, maybe some light cardio to support metabolic health.