Pdot’s Hypertrophy Guide

Unlock your muscle-building potential with Pdot’s Hypertrophy Guide, an 18-week program designed for dedicated lifters looking to maximize their gains. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises that target all major muscle groups. Each session is crafted to push your limits, combining proven techniques with progressive overload to ensure you see real results. Whether you’re a seasoned athlete or just starting out, this program will empower you to sculpt your physique and achieve your fitness goals.

Full-body eod hypertrophy split built for precision. Prioritizes weak points, best-in-class exercises, 2–3x/week frequency, and zero bs. 2 sets taken to or proximity of failure (warm-up sets not included) Made for lifters who train with intent — not just on for those on a trend. Bro-science roots, kinesiology brain. Built by Pdot for real muscle.

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Hip Adductor (Machine)

Calf Raise (Machine)

Seated Front Raise

Cable Low Row

Shrug (Barbell)

Lateral Raise (Machine)

Leg Extension

Overhead Tricep Extension (Cable)

Bicep Curl (Machine)

Incline Hammer Curl (Dumbbell)

Cable Crunch

Back Extension (Weighted)

Sumo Deadlift (Barbell)

Full Body 3

Unilateral Cable Lat Adduction

Incline Chest Press (Machine)

JM Press (Smith Machine)

T-Bar Row

Single Arm Rear Delt Cable Fly

Preacher Curl (Dumbbell)

Lateral Raise (Cable)

Pendulum Squat

Leg Curl

Standing Calf Raise

Abs Crunch (Machine)

Hammer Curl (Dumbbell)

Full-Body A

Cable Straight-Arm Pulldown

Seated High-to-Low Cable Fly

Tricep Extension (Cable)

Shoulder Press (Machine)

Kelso Shrug

Reverse Pec Deck

Hack Squat

Single-Leg Leg Curl

Hip Thrust (Machine)

Seated Calf Raise

Hammer Curl Rope

Full-Body B

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