01Weeks 1-4
Foundation
Build repeatable technique, honest RIR judgment, and baseline loads.
- 56 weekly sets
- Mostly 2-3 RIR
- Stable exercise selection
← Training library
PPL + Full Body Hypertrophy
Build muscle across four focused weekly sessions: Legs, Push, Pull, and Full Body. Stable anchor lifts make progress easy to track, while supported machine and cable work keeps accessory fatigue predictable.
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
EquipmentCommercial gym
StatusComing soon
48 structured workoutsClear effort targetsPlanned deloadExercise alternatives included
Productive volume with rules for when recovery changes
Normal weeks stay between 53 and 59 working sets. Effort changes by exercise class and phase, while repetition-first progression and recovery rules keep the plan responsive without making it random.
02Weeks 5-8
Intensification
Use slightly heavier loading while keeping fatigue and technique controlled.
- 53 weekly sets
- Class-based RIR
- Repetition-first progression
03Weeks 9-11
Overload
Accumulate the strongest recoverable weeks without mandatory failure.
- 59 weekly sets
- No RIR 0
- Recovery triggers stay active
04Week 12
Deload
Reduce fatigue with lower volume and a larger effort reserve.
- 29 working sets
- 4 RIR
- No added intensity techniques
Four distinct sessions. Two weekly exposures for major muscle groups
The free preview includes all four Week 1 workouts, with exercise order, alternatives, sets, reps, RIR, rest ranges, tempo, and coaching notes.
01Monday
Day 1
Legs
Hack Squat leads the quad-priority session, followed by Romanian Deadlift, unilateral work, hamstrings, calves, and core.02Tuesday
Day 2
Push
Two pressing patterns lead into lateral-deltoid and triceps work, using only noncompeting accessory supersets.03Thursday
Day 3
Pull
A vertical pull, supported rows, rear delts, and two curl patterns train the back and elbow flexors without unnecessary hinge fatigue.04Saturday
Day 4
Full Body
Barbell Hip Thrust leads a balanced session with leg press, incline pressing, rowing, hamstrings, and lateral delts.Open the free sample for the exact available prescriptions. Later weeks and the complete guide are not included in the public preview.
Stable anchors, supported accessories, clear intent
The exercise menu favors movements that are easy to progress and repeat in a commercial gym.
Quad-priority anchor
Hack Squat
It leads Legs day because exercise order follows the session priority, not a universal free-weight-first rule.Posterior-chain compound
Romanian Deadlift
It stays second on Legs day while the posterior chain is fresh enough for controlled, repeatable work.Upper-back volume
Chest-Supported Row
External support reduces avoidable lower-back fatigue so effort stays on the intended musculature.Saturday hip-dominant anchor
Barbell Hip Thrust
It supplies high-output hip extension without repeating the week’s loaded hinge demand.Everything needed to run all 12 weeks
The $49.99 PDF includes all 48 workouts in a 59-page guide covering setup, warm-ups, progression, and recovery. It is emailed within 1 business day. Everfit access and individual coaching are not included.
- 01A complete 12-week training calendar
- 0248 Monday, Tuesday, Thursday, and Saturday workouts
- 03Sets, reps, RIR, rest ranges, tempo, and exercise-specific notes
- 04Warm-up and compound ramp instructions
- 05A listed exercise alternative for every movement
- 06Repetition-first progression and load-increase rules
- 07Fatigue, soreness, pain, and missed-session decision rules
- 08A 59-page landscape PDF; track completed training in your own log
For experienced lifters who want hypertrophy without chaos
01You can train four days per week in a commercial gym.
02You understand basic lifting technique and RIR.
03You want repeatable progression without routine failure sets.
04You value clear alternatives and recovery rules.
Before you commit
Can I preview the actual workouts?
Yes. The free preview contains all four Week 1 workouts, plus the warm-up, equipment list, progression guidance, and exercise alternatives.
Is training to failure required?
No. Every working set uses a whole-number RIR target, and no set requires RIR 0.
What happens if my performance drops?
If a set is harder than intended and you undershoot the RIR target by more than one rep, or technique degrades, reduce the next set's load by 5-10%. After two consecutive regressions for the same exercise or affected session, reduce that session's working sets by about 25% and add 1 RIR for one week.
What if I miss a session?
Resume with the next scheduled workout. Do not combine full workouts or double the volume.
What does it cost?
The complete PDF is $49.99 one time through Square and is emailed within 1 business day. It does not include Everfit access. The separate Everfit option is not currently available for new purchases.
Ready to start?
Purchase the complete 59-page PDF for $49.99 through Square. Your guide will be emailed within 1 business day. Everfit access is sold separately and is not currently available for new PPL purchases.