Programme · Muscle gain
12-Week Muscle Gain
An upper/lower split, four days a week, built around progressive overload for steady, visible muscle gain.
Length
12 weeks
Sessions
4 per week
Level
Intermediate
Goal
Muscle gain
Muscle takes time. Twelve weeks is long enough to see real change if you eat enough protein and add a little weight or a rep most weeks.
Every fourth week is lighter to let your body catch up. Log your lifts: the notebook is the programme.
Your progress
Saved on this device
0 of 48 sessions · 0%
Week by week
Week 1
Week 2
Week 3
Week 4
- Mon45-Minute Lower Body Strength45 minLighter week: cut sets or distance by about a third
- Tue45-Minute Upper Body Hypertrophy45 min
- WedRest
- Thu60-Minute Full-Body Hypertrophy60 min
- Fri20-Minute Upper Body Pump20 min
- SatRest
- SunRest
Week 5
Week 6
Week 7
Week 8
- Mon45-Minute Lower Body Strength45 minLighter week: cut sets or distance by about a third
- Tue45-Minute Upper Body Hypertrophy45 min
- WedRest
- Thu60-Minute Full-Body Hypertrophy60 min
- Fri20-Minute Upper Body Pump20 min
- SatRest
- SunRest