FULL BODYHYPERTROPHY
Four days a week A clear plan for building muscle
12 WEEKS48 SESSIONS4 DAYS A WEEK
Four days a week A clear plan for building muscle
I started lifting in November 2018 at 118 lb. I was tired of being skinny, chronically depressed, had no direction, and could never consistently stick with anything.
Fitness and nutrition gave me something I genuinely loved and eventually gave my life purpose. Training helped me build confidence, while learning about nutrition helped me stop being afraid of food. I learned that you can enjoy almost anything in reasonable amounts. Context and total intake matter. The dose makes the poison.
By 2024, I was around 185 lb while generally staying between roughly 10 and 15% body fat throughout the year. There was a lot of blood, sweat, tears, and a few back problems along the way. But the process almost completely got rid of my anxiety, opened up opportunities, and helped me earn respect within my community. I went from feeling like a loser with no direction to becoming someone others could trust and look to as a leader.
I hope everything I have learned can help other people become healthier, find confidence, and inspire them to make a positive impact on the people around them through a healthier lifestyle.
I made this program for lifters who know their way around the gym but want more direction. You shouldn't have to piece together a workout every time you walk in. This gives you four full-body sessions each week, with a reason for the exercises and a plan for progressing them.
You'll train hard, keep track of what you do, and build from week to week. The easier weeks are part of the plan too. The goal is to build muscle and get better at training, not just leave the gym tired.
This program is for general educational and informational purposes only. It is not medical advice, diagnosis, treatment, physical therapy, rehabilitation, or individualized coaching.
Consult a qualified healthcare professional before beginning, especially if you have an injury or medical condition, are pregnant or postpartum, take medication that affects exercise, or have been advised to limit physical activity.
Exercise has inherent risks, including serious injury. Stop immediately and seek appropriate medical attention for chest pain, faintness, severe shortness of breath, sudden weakness, unusual joint pain, or any symptom that feels unsafe.
Use equipment only as intended. Inspect the training area, select loads you can control, use safeties and a spotter when appropriate, and substitute or skip any movement you cannot perform safely.
Results vary and no outcome is promised. You accept responsibility for your load selection, technique, training environment, equipment setup, and decision to participate.
Copyright © 2026 Shaner Strong. All rights reserved. The original purchaser receives a limited, non-transferable license for personal use only. No copying, resale, redistribution, public uploading, account sharing, or other distribution is permitted without prior written authorization.
Twelve weeks, four full-body workouts a week. This program is for intermediate-to-advanced lifters who want to build muscle with a mix of compound lifts, machines and accessory work.
If you bought the self-guided program, the workouts, exercise cues and listed alternatives give you the plan to follow. One-on-one coaching and form reviews aren't included with that purchase.
If you're already being coached by me, use this guide alongside your coaching. This isn't a beginner technique course, a rehabilitation plan or a nutrition program.
Monday, Tuesday, Thursday and Saturday is the suggested schedule. Follow Days 1-4 in order and leave recovery time between demanding sessions.
Missed a workout? Pick up with the next session. Don't squeeze two full workouts together or double your sets to catch up.
Each numbered row is one working set. Follow that row's reps, RIR, rest and tempo. Warm-up and ramp sets are separate; they don't replace the working sets.
Use the guide to understand the plan and the app to keep your training log. For access or delivery problems, use the contact details supplied with your purchase.
Foundation: Week 1 RIR 3; Week 2 RIR 2; Week 3 early sets RIR 2 and final sets RIR 1; Week 4 pivot RIR 4 with reduced load while keeping the listed set count. Record weight, reps, RIR, and rest.
Intensification: Week 5 RIR 2; Week 6 early sets RIR 2 and final sets RIR 1; Week 7 RIR 1; Week 8 deload RIR 4-5 with reduced load and 1-2 working sets per exercise as listed. Record weight, reps, RIR, and rest.
Strength: compounds remain around RIR 1; only selected final isolation sets use RIR 0 where shown. First rows are top sets and later rows are back-off sets when rep targets differ. Record weight, reps, RIR, and rest.
Week 4 keeps the listed number of sets, but you use less weight and leave more reps in reserve. Week 8 also cuts each exercise to the listed 1-2 working sets.
These summaries give you the big picture. Always check the workout row for the exact target, including any exceptions.
Start by adding clean reps within the listed range. When you reach the top of the range on every set at the target RIR, add a small amount of weight and work your way back up.
Log the weight, reps and RIR you actually achieved. RIR counts the clean reps you had left, not reps you could force out by changing your technique. Only go to 0 RIR when that set calls for it.
Tempo reads as lowering - bottom pause - lifting - top pause. The numbers are seconds. For 3-1-1-0, lower for three seconds, pause for one, lift for one, then start the next rep without an extra pause at the top.
X means accelerate with control, not throw or bounce the weight. Hold a written pause without relaxing. Use a controlled, pain-free range of motion and follow the exercise's cues.
An alternative replaces the main exercise; it isn't extra work. Use the same sets, reps, effort, rest, tempo and relevant cues unless a different prescription is given.
Unilateral means you do the listed work on both sides. Linked exercises are grouped together in the workout. Keep them in order and take the rest shown after each set; a link doesn't mean you should skip your rest.
Use the listed rest range so you're ready for the next set. Carries are timed: each set lasts 30-45 seconds, never more than 45.
Stop for sharp pain, dizziness, unusual symptoms or loss of control. Don't keep going by changing the movement to get the weight up. Reduce the load or range, use a listed alternative, or get qualified help when needed.
If your purchase includes Everfit access, or you're coached by me, log your workouts in the app. PDF-only purchases don't include app access; use these worksheets or your own training log.
Record your weight, completed reps, RIR and rest for each set, plus any useful notes. Follow the listed tempo and note any change. Keep your training history together so you can compare sessions and follow your progress.
A numbered set in the workout. Warm-up and ramp sets don't count toward it.
Do the listed reps, or work within the listed range while meeting the RIR target.
Reps in reserve: how many more clean reps you think you could have done at the end of the set.
Lowering - bottom pause - lifting - top pause, in seconds. X means accelerate with control.
When the targets differ, the first row is the top set and the later rows are back-off sets. Follow each row's target.
Do the listed work on both sides, using the same control and movement.
A substitute for the main exercise, not an extra exercise.
Exercises grouped together in the workout. Keep their order and the rest shown after each set.
Full range is your complete controlled, pain-free range. Partial reps use a shorter range only when the program calls for them. Lengthened partials use the stretched part of the movement.
Hold the listed position for the stated time without relaxing or bouncing.
An easier period with less effort, weight, work, or a combination. Follow that week's workout.
The 30-45 sec entry is time, not reps. Stop each set by 45 seconds.
Complete two smooth rounds before every workout. This is preparation, not conditioning; finish feeling warmer and more mobile, not fatigued.
2 rounds
8 controlled reps
Lower for about 2 seconds, then stand in about 1 second. Keep moving without bouncing.
5 per side
Take about 2 seconds to switch to the other side. Move smoothly without forcing the hips.
6 per side
Rock forward for about 2 seconds, then back for about 2 seconds. Keep the movement comfortable.
10 controlled reps
Hinge back for about 2 seconds, then stand in about 1 second. Keep your back position steady.
5 breaths per side
Take 5 relaxed breaths per side. Ease into the reach as you breathe out; do not hold your breath.
| Exercises | Set | Reps | Load | RIR | Rest | Tempo | Notes |
|---|---|---|---|---|---|---|---|
| Hack Squat Machine Alternatives
| 1 | 6-10 | 3 | 3:00-4:00 | 3-1-1-0 | Keep the pelvis and upper back fixed to the pad; use the deepest pain-free ROM. | |
| 2 | 6-10 | 3 | 3:00-4:00 | ||||
| 3 | 6-10 | 3 | 3:00-4:00 | ||||
| Smith Machine Incline Bench Press Alternatives
| 1 | 6-10 | 3 | 3:00-4:00 | 3-1-1-0 | Set the bench near 30°. Keep the shoulder blades stable and lower to the upper chest. | |
| 2 | 6-10 | 3 | 3:00-4:00 | ||||
| 3 | 6-10 | 3 | 3:00-4:00 | ||||
| T Bar Chest Supported Row Alternatives
| 1 | 8-12 | 3 | 2:30-3:30 | 3-1-1-0 | Keep the chest firmly supported, drive the elbows back, and avoid shrugging. | |
| 2 | 8-12 | 3 | 2:30-3:30 | ||||
| 3 | 8-12 | 3 | 2:30-3:30 | ||||
| Seated Leg Extension Machine Alternatives
| 1 | 10-15 | 3 | 1:30-2:00 | 2-1-2-1 | Use controlled knee flexion, lift without swinging, and squeeze the quads at lockout. | |
| 2 | 10-15 | 3 | 1:30-2:00 | ||||
| Cable Lateral Raise Alternatives
| 1 | 12-20 | 3 | 1:15-1:45 | 2-1-2-1 | Stand slightly forward of the cable so the delt is loaded in the lengthened position. Lead with the elbow and stop before shrugging.Modifier: Unilateral | |
| 2 | 12-20 | 3 | 1:15-1:45 | ||||
| Standing Calf Raise Machine Alternatives
| 1 | 8-12 | 3 | 1:30-2:00 | 2-2-1-1 | Use a full stretch for two seconds, rise through the big toe, and pause at peak contraction.Linked group A1 | |
| 2 | 8-12 | 3 | 1:30-2:00 | ||||
| 3 | 8-12 | 3 | 1:30-2:00 | ||||
| Cable Kneeling Crunch Alternatives
| 1 | 10-15 | 3 | 1:15-1:45 | 2-1-2-1 | Brace the pelvis, flex the trunk by bringing the ribs toward the hips, and avoid turning it into a hip hinge.Linked group A2 | |
| 2 | 10-15 | 3 | 1:15-1:45 | ||||
| 3 | 10-15 | 3 | 1:15-1:45 |
| Exercises | Set | Reps | Load | RIR | Rest | Tempo | Notes |
|---|---|---|---|---|---|---|---|
| Barbell Romanian Deadlift Alternatives
| 1 | 6-10 | 3 | 3:00-4:00 | 3-1-1-0 | Push the hips back, keep the bar close, and stop at the deepest position that preserves a neutral spine. | |
| 2 | 6-10 | 3 | 3:00-4:00 | ||||
| 3 | 6-10 | 3 | 3:00-4:00 | ||||
| Neutral Grip Lat Pulldown Alternatives
| 1 | 8-12 | 3 | 2:30-3:30 | 3-1-1-0 | Keep the ribs controlled, drive the elbows toward the hips, and avoid excessive lean-back. | |
| 2 | 8-12 | 3 | 2:30-3:30 | ||||
| 3 | 8-12 | 3 | 2:30-3:30 | ||||
| Shoulder Press Machine Alternatives
| 1 | 6-10 | 3 | 2:30-3:30 | 3-1-1-0 | Keep the torso supported, press in the scapular plane, and avoid forcing painful depth. | |
| 2 | 6-10 | 3 | 2:30-3:30 | ||||
| 3 | 6-10 | 3 | 2:30-3:30 | ||||
| Seated Hamstring Curl Machine Alternatives
| 1 | 10-15 | 3 | 1:30-2:00 | 2-1-2-1 | Keep the hips pinned, reach full knee extension without losing position, and curl smoothly. | |
| 2 | 10-15 | 3 | 1:30-2:00 | ||||
| 3 | 10-15 | 3 | 1:30-2:00 | ||||
| Cable Standing Incline Chest Fly Alternatives
| 1 | 10-15 | 3 | 1:15-1:45 | 2-1-2-1 | Set the cables low, keep a soft elbow, and sweep upward and inward without protracting aggressively.Linked group A1 | |
| 2 | 10-15 | 3 | 1:15-1:45 | ||||
| Cable Standing Single Arm Bicep Curl Alternatives
| 1 | 10-15 | 3 | 1:15-1:45 | 2-1-2-1 | Stand slightly ahead of the cable so the upper arm remains behind the torso. Curl without drifting the elbow forward.Modifier: UnilateralLinked group A2 | |
| 2 | 10-15 | 3 | 1:15-1:45 | ||||
| Cable Seated Overhead Tricep Extension Alternatives
| 1 | 10-15 | 3 | 1:15-1:45 | 2-1-2-1 | Keep the upper arms stable, allow a comfortable stretch behind the head, and extend without flaring excessively.Linked group B1 | |
| 2 | 10-15 | 3 | 1:15-1:45 | ||||
| Seated Calf Raise Machine Alternatives
| 1 | 10-15 | 3 | 1:30-2:00 | 2-2-1-1 | Use a full two-second stretch, rise through the ball of the foot, and pause at peak contraction.Linked group B2 | |
| 2 | 10-15 | 3 | 1:30-2:00 | ||||
| Cable Half Kneeling Pallof Press Alternatives
| 1 | 10-15 | 3 | 1:00-1:30 | 2-1-2-1 | Set the ribs over the pelvis, squeeze the down-side glute, and resist rotation as the arms extend.Modifier: Unilateral | |
| 2 | 10-15 | 3 | 1:00-1:30 |
| Exercises | Set | Reps | Load | RIR | Rest | Tempo | Notes |
|---|---|---|---|---|---|---|---|
| Leg Press Alternatives
| 1 | 8-12 | 3 | 3:00-4:00 | 3-1-1-0 | Keep the pelvis stable, use a consistent foot position, and reach the deepest pain-free ROM. | |
| 2 | 8-12 | 3 | 3:00-4:00 | ||||
| 3 | 8-12 | 3 | 3:00-4:00 | ||||
| Chest Press Machine Alternatives
| 1 | 8-12 | 3 | 2:30-3:30 | 3-1-1-0 | Keep the shoulder blades supported, lower under control, and press without shrugging. | |
| 2 | 8-12 | 3 | 2:30-3:30 | ||||
| 3 | 8-12 | 3 | 2:30-3:30 | ||||
| Cable Seated Single Arm Row Alternatives
| 1 | 8-12 | 3 | 2:00-2:30 | 3-1-1-0 | Brace the torso, reach the shoulder blade forward under control, then drive the elbow toward the hip. Avoid rotating through the trunk.Modifier: Unilateral | |
| 2 | 8-12 | 3 | 2:00-2:30 | ||||
| Smith Machine Bulgarian Split Squat Alternatives
| 1 | 8-12 | 3 | 2:00-2:30 | 3-1-1-0 | Use a stable stance, keep the working foot planted, descend under control, and drive through the full foot.Modifier: Unilateral | |
| 2 | 8-12 | 3 | 2:00-2:30 | ||||
| Rear Delt Fly Machine Alternatives
| 1 | 12-20 | 3 | 1:15-1:45 | 2-1-2-1 | Keep the chest supported, move through the rear delts without shrugging, and pause briefly at peak contraction.Linked group A1 | |
| 2 | 12-20 | 3 | 1:15-1:45 | ||||
| Dumbbell Hammer Curl Alternatives
| 1 | 8-12 | 3 | 1:15-1:45 | 2-1-2-1 | Keep the upper arm quiet, maintain a neutral grip, and avoid swinging the torso.Linked group A2 | |
| 2 | 8-12 | 3 | 1:15-1:45 | ||||
| Cable Rope Tricep Pushdown Alternatives
| 1 | 10-15 | 3 | 1:15-1:45 | 2-1-2-1 | Keep the upper arms pinned, extend fully without rolling the shoulders forward, and separate the rope at lockout.Linked group B1 | |
| 2 | 10-15 | 3 | 1:15-1:45 | ||||
| Hanging Knee Raise Alternatives
| 1 | 10-15 | 3 | 1:15-1:45 | 2-1-2-1 | Posteriorly tilt the pelvis, lift without swinging, and lower under control. Stop before grip or hip-flexor compensation changes the movement.Linked group B2 | |
| 2 | 10-15 | 3 | 1:15-1:45 |
| Exercises | Set | Reps | Load | RIR | Rest | Tempo | Notes |
|---|---|---|---|---|---|---|---|
| Roman Chair Back Extensions Alternatives
| 1 | 8-12 | 3 | 2:30-3:30 | 3-1-1-1 | Hinge through the hips with a braced neutral spine and stop when the torso reaches body alignment. | |
| 2 | 8-12 | 3 | 2:30-3:30 | ||||
| Nordic Hamstring Curl Alternatives
| 1 | 6-10 | 3 | 2:30-3:30 | 3-1-1-0 | Keep hips extended, lower the body as one unit, and use assistance before position breaks. | |
| 2 | 6-10 | 3 | 2:30-3:30 | ||||
| Single Leg Prone Hamstring Curl Machine Alternatives
| 1 | 8-12 | 3 | 1:30-2:00 | 2-1-2-1 | Keep the hips down and square, curl smoothly, and control the return without twisting.Modifier: Unilateral | |
| 2 | 8-12 | 3 | 1:30-2:00 | ||||
| Machine Assisted Pull Up Alternatives
| 1 | 6-10 | 3 | 2:30-3:30 | 3-1-1-0 | Set the shoulders down, drive the elbows toward the ribs, and avoid swinging or craning the neck. | |
| 2 | 6-10 | 3 | 2:30-3:30 | ||||
| 3 | 6-10 | 3 | 2:30-3:30 | ||||
| Assisted Dip Alternatives
| 1 | 6-10 | 3 | 2:30-3:30 | 3-1-1-0 | Keep the shoulders down, use a controlled pain-free depth, and press without shrugging or flaring. | |
| 2 | 6-10 | 3 | 2:30-3:30 | ||||
| 3 | 6-10 | 3 | 2:30-3:30 | ||||
| Lateral Raise Machine Alternatives
| 1 | 12-20 | 3 | 1:15-1:45 | 2-1-2-1 | Lead with the elbows, keep the shoulders down, and stop at a controlled shoulder-height position.Linked group A1 | |
| 2 | 12-20 | 3 | 1:15-1:45 | ||||
| 3 | 12-20 | 3 | 1:15-1:45 | ||||
| Leg Press Calf Raises Alternatives
| 1 | 10-15 | 3 | 1:30-2:00 | 2-2-1-1 | Keep the knees softly fixed, use a full stretch, and pause after pressing through the forefoot.Linked group A2 | |
| 2 | 10-15 | 3 | 1:30-2:00 | ||||
| 3 | 10-15 | 3 | 1:30-2:00 | ||||
| Hex Bar Farmers Carry Alternatives
| 1 | 30-45 sec | 3 | 1:30-2:00 | 1-0-1-0 | Stand tall with ribs stacked, take short controlled steps, and resist leaning to either side. | |
| 2 | 30-45 sec | 3 | 1:30-2:00 |
Thanks for training with me. I hope this guide gives you a clearer plan and a better understanding of what you're doing in the gym.
Some weeks will go better than others. Keep track of your lifts, put in the work, and give yourself time to improve. If you miss a session, pick back up with the next one. You don't need to make up for it all at once.
Keep learning, keep lifting, and take it one workout at a time.