Basic 12 week hypertrophy weight training program

[GavinParkPT]

Here's a basic 12-week hypertrophy weight training program to help you build muscle size:

Weeks 1-4: Foundation Phase
Objective: Establish a base and get used to the exercises.

Workout Split:
Monday: Chest and Triceps
Tuesday: Back and Biceps
Wednesday: Rest
Thursday: Legs and Abs
Friday: Shoulders and Arms
Saturday: Full Body
Sunday: Rest

Key Exercises:
Chest and Triceps: Bench Press, Incline Dumbbell Press, Tricep Dips, Tricep Pushdowns
Back and Biceps: Pull-ups, Barbell Rows, Dumbbell Curls, Hammer Curls
Legs and Abs: Squats, Leg Press, Leg Curls, Calf Raises, Planks
Shoulders and Arms: Overhead Press, Lateral Raises, Front Raises, Bicep Curls, Tricep Extensions
Full Body: Deadlifts, Push-ups, Bodyweight Squats, Rows
Rep/Set Range: 3 sets of 8-12 reps

Weeks 5-8: Hypertrophy Phase
Objective: Focus on muscle growth.

Workout Split:
Monday: Push (Chest, Shoulders, Triceps)
Tuesday: Pull (Back, Biceps)
Wednesday: Rest
Thursday: Legs and Abs
Friday: Push (Chest, Shoulders, Triceps)
Saturday: Pull (Back, Biceps)
Sunday: Rest

Key Exercises:
Push: Bench Press, Dumbbell Shoulder Press, Tricep Dips, Tricep Pushdowns
Pull: Deadlifts, Lat Pulldowns, Bent-over Rows, Bicep Curls
Legs and Abs: Squats, Lunges, Leg Curls, Calf Raises, Russian Twists
Rep/Set Range: 4 sets of 10-15 reps

Weeks 9-12: Intensification Phase
Objective: Increase intensity and volume.

Workout Split:
Monday: Upper Body (Chest, Back, Shoulders)
Tuesday: Lower Body (Legs, Abs)
Wednesday: Rest
Thursday: Upper Body (Arms, Shoulders)
Friday: Lower Body (Legs, Abs)
Saturday: Active Recovery (Light Cardio, Stretching)
Sunday: Rest

Key Exercises:

Upper Body: Bench Press, Dumbbell Flyes, Pull-ups, Bent-over Rows, Shoulder Press, Lateral Raises, Bicep Curls, Tricep Extensions
Lower Body: Squats, Deadlifts, Leg Press, Calf Raises, Planks, Russian Twists
Rep/Set Range: 5 sets of 8-12 reps

Additional Tips
Warm-up: Start each session with a 5-10 minute warm-up to prepare your muscles.
Form: Focus on good form to maximize gains and avoid injuries.
Rest: Ensure adequate rest between sets, around 60-90 seconds.
Nutrition: Complement your workouts with a high-protein diet and stay hydrated.
Progression: Gradually increase weights as you get stronger.

https://gavinparkpt.com/#offers