H12: Hypertrophy & Strength

H12 is a 12-week, 4-day training program combining hypertrophy and strength principles to help you build serious muscle and power — whether you’re a beginner, intermediate, or advanced lifter. With progressive overload, balanced training splits, and a focus on key compound movements, the program ensures steady gains in both size and performance. Each week is designed to push you slightly further, with smart progression and recovery built in. Perfect for anyone ready to commit, lift hard, and grow stronger — regardless of experience level.

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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

Chin-Up (Bodyweight)

Inverted Row

Lat Pulldown (Close Grip)

Standing Pullover (Cable)

Face Pull

Incline Curl (Dumbbell)

Bicep Curl (Barbell)

Leg Extension

Leg Press

Hip Thrust (Machine)

Leg Curl

Seated Calf Raise

Military Press (Barbell)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Chest Press (Machine)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Overhead Tricep Extension (Dumbbell)

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