01Weeks 1–4
Foundation
Build repeatable technique, work capacity, and clean reps before intensity climbs.
- Higher RIR
- Stable exercise selection
- Reduced Week 4
← Training library
Full Body Hypertrophy
A progression-driven hypertrophy program for intermediate and advanced lifters who want every training day to move the whole body forward.
Secure checkout through Square. PDF emailed within 1 business day. Everfit access and individual coaching are not included.
GoalHypertrophy
LevelIntermediate / Advanced
Schedule4 days per week
Length12 weeks
EquipmentFull gym
DeliveryPDF by email
12-week macrocycle4 sessions weeklyPlanned recoveryAlternatives included
Progression you can see. Fatigue you can manage
Training stress changes across three phases instead of repeating the same hard week twelve times. Compounds stay stable enough to progress; accessory intensity rises only when the base is ready.
02Weeks 5–8
Intensification
Use controlled top sets and back-off work to progress load without losing the hypertrophy focus.
- Top sets + back-offs
- Measured overload
- Week 8 deload
03Weeks 9–12
Strength
Emphasize heavier controlled work while keeping every compound technically sound at the prescribed RIR.
- Heavier controlled work
- Technical compounds
- Fatigue managed
Every session is full body. Each day has a different lead
The public HTML preview contains the exact exercise order, alternatives, sets, reps, RIR, rest, tempo, and linked pairs for all four Week 1 workouts. The complete 12-week calendar remains reserved for purchasers.
01Day 1
Knee-dominant
Quads / chest / upper back
Squat pattern, incline press, supported row, lateral delts, calves, and core.02Day 2
Hip-dominant
Hamstrings / lats / shoulders
Hinge pattern, vertical pull, shoulder press, hamstring curl, and cable chest work.03Day 3
Unilateral
Legs / chest / back
Leg press pattern, machine press, single-arm row, unilateral leg work, and rear delts.04Day 4
Posterior chain
Hamstrings / back / arms
Back extension pattern, hamstring work, assisted pull and dip patterns, plus accessories.Open the free sample for the exact available prescriptions. Later weeks and the complete guide are not included in the public preview.
Familiar movements, selected for a reason
These examples show the program’s movement vocabulary and coaching approach—not a workout prescription.
Primary knee-dominant work
Squat pattern
A stable compound pattern anchors lower-body progression while keeping technique repeatable.Chest and pressing volume
Incline press
A consistent setup makes effort and performance easier to compare from week to week.Upper-back volume
Supported row
External support limits unnecessary fatigue so the target muscles can do the work.Direct knee-flexion work
Hamstring curl
Controlled accessory work complements the week’s hinge patterns without adding technical noise.More than a list of exercises
The complete product supplies the detail needed to run the plan confidently while this guide stays focused on helping you judge fit.
- 01A complete 58-page PDF with all 48 workouts across 12 weeks
- 02Four full-body sessions each week
- 03Sets, rep ranges, rest periods, tempo, and RIR targets
- 04Warm-up and ramp guidance built into the workouts
- 05Exercise alternatives for equipment and joint comfort
- 06Planned Week 4 reduction and full Week 8 deload
- 07Unilateral training and balanced movement coverage
- 08Coach-written execution notes for the movements that matter
For experienced lifters who want structure without randomness
01You can train four days per week in a full gym.
02You understand basic lifting technique and RIR.
03You want hypertrophy without random exercise rotation.
04You value planned recovery as much as hard training.
Before you commit
Is the full workout plan shown in this guide?
The public HTML preview shows every exact Week 1 workout. Weeks 2-12 and the complete downloadable print guide remain reserved for purchasers.
How is the purchased program delivered?
Pay $49.99 through Square and enter the email address where you want the guide delivered. The PDF is emailed within 1 business day. It includes the workouts and guidance; Everfit access and individual coaching are not included.
What equipment do I need?
The program is built for a full gym. Its exercise alternatives help with equipment availability and joint comfort, but it is not designed as a minimal-equipment plan.
Can a beginner use this program?
It is intended for intermediate and advanced lifters who already understand basic lifting technique and RIR. Newer lifters will generally get more from a beginner plan or individual coaching.
Does the PDF include Everfit access?
No. This purchase is the self-guided PDF only. App-based options are not currently available for this program. You can use the guide worksheets or your own training log.
Ready to start?
Buy the complete 58-page PDF for $49.99 through Square. Your guide is emailed within 1 business day. Everfit access and individual coaching are not included.