12 Week Hypertrophy Home Gym

This 12-week program was designed for the intermediate lifter who wants to build lean muscle, lose body fat, and boost overall energy levels. The plan uses a 5-day training split that targets every muscle group each week without overtraining any area on consecutive days.

By combining progressive overload on compound lifts (like squats, bench press, and deadlifts) with hypertrophy-focused accessory work and higher-rep conditioning sessions, the program helps you:

Build strength and muscle mass through structured rep cycling (low rep/heavier weight days and higher rep/volume days).

Stay engaged and avoid plateaus with rotating workout blocks that provide fresh variations every few weeks.

Recover and recharge with built-in deload weeks, mobility, and recovery strategies.

Workouts are designed to be completed in 40–75 minutes and fit perfectly in a well-equipped home gym (barbell, dumbbells, bench, rack, bands, kettlebells, etc.). This makes the plan practical, sustainable, and effective for busy lifters who want serious results without the guesswork.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Skull Crusher (Dumbbell)

Upper Body - Push

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Kettlebell Swing

Glute Bridge (Barbell)

Standing Calf Raise

Lower Body - Squats

Deadlift (Barbell)

Pull-Up (Weighted)

Bent Over Row (Barbell)

Lat Pulldown

Band Face Pull

Bicep Curl (EZ Bar)

Upper Body - Pull

Front Squat (Barbell)

Good Morning

Single Arm Landmine Row

Hanging Leg Raise

Plank with Shoulder Taps

Goblet Squat

Back & Glutes + Core

Clean (Barbell)

Floor Press (Dumbbell)

Chin-Up (Assisted)

Lateral Med Ball Slam

Shrug (Dumbbell)

Full Body

Incline Bench Press (Barbell)

Standing Shoulder Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Arnold Press

Tricep Pushdown (Cable)

Med Ball Push Up

Step-Up (Weighted)

Sumo Deadlift (Barbell)

Hip Thrust (Dumbbell)

Seated Calf Raise

Lower Body

Rack Pull (Barbell)

Single Arm Row (Dumbbell)

Wide Grip Lat Pulldown

Rear Delt Fly (Dumbbell)

Hammer Curl (Dumbbell)

Romanian Deadlift (Dumbbell)

Ab Rollouts

Side Plank

Barbell Row

Push Press (Barbell)

Reverse Lunge (Dumbbell)

Pull-Up (Band)

Full Body Conditioning

Upper Body - Push - Heavy

Lower Body - Squats - Heavy

Upper Body - Pull - Heavy

Back & Glutes + Core - Heavy

Full Body - Heavy

Upper Body - Push - Intense

Lower Body - Squats - Intense

Upper Body - Pull - Intense

Back & Glutes + Core - Intense

Full Body - Intense

Lower Body - Heavy

Full Body Conditioning - Heavy

Deloading Week

Go Heavy

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