The Hypertrophy Blueprint
A complete, structured, 4-day training system for men who want size, symmetry, and strength. This isn't a theory. It's the exact program I personally use in my hypertrophy phases because it's the best one I've tried.
- 4-day upper/lower split that hits every muscle twice per week
- Science-backed exercise selection. Only the most effective lifts
- Double progression method that scales with your strength
- RPE-based training so you know how hard to push
- Full warm-up protocols and a recovery and fatigue management plan
If you're serious about building muscle, not just going to the gym but actually sculpting a physique that turns heads, then you already know most programs are bloated, missing key components, or just don't work. Over the last few years I've worked with hundreds of men, and I kept seeing the same problems with the programs they had been using. You don't need flashy Instagram exercises or random circuits that leave you sweaty but small.
No clear progression plan. Without a system that tells you when to add reps and when to add weight, you end up lifting the same weights for months and wondering why you're not seeing growth.
Too much junk volume. Sets that add fatigue without adding stimulus. More work isn't the same as more growth, and beyond a certain point it actively slows you down.
Not enough frequency. Hitting each muscle once a week leaves growth on the table. Every muscle should be trained at least twice per week.
Overly complicated or randomly structured sessions. Complexity isn't an inherent good in training. A workout should have a clear logic behind the order and selection of every exercise.
Terrible exercise selection. Unstable, awkward movements that limit load and range of motion, chosen because they're novel and look good on social media rather than because they build muscle.
No idea how to break through plateaus or fix weak points. When progress stops, most programs have nothing to say. When a muscle is lagging behind, they have even less.
Upper, lower, upper, lower. Simple, powerful, and timeless, with no unnecessary complexity. Sessions take 60 to 90 minutes depending on your rest periods.
| Exercise | Sets | Reps |
|---|---|---|
| Bench press | 3-4 | 5-8 |
| Chest-supported row (close neutral grip) | 3-4 | 6-10 |
| Overhead press | 3-4 | 6-10 |
| Vertical pull | 3-4 | 6-10 |
| Triceps isolation | 2-3 | 8-12 |
| Biceps isolation | 2-4 | 6-10 |
On the bench press: the first exercise is a horizontal press to target the chest, and the front delts and triceps along with it. I highly recommend barbell bench press here as your main chest builder.
Alternative exercises include dumbbell bench press, machine chest press, dip, and push up.
That's one exercise out of one session. The guide works through all four days the same way: why that movement, why that grip, what it targets, and which alternatives to use if your gym, mobility or injury history calls for something different.
Every exercise, set and rep range in this program follows from a handful of time-tested principles that decide whether you grow or just spin your wheels. Here's what the whole system is built on:
Reps in reserve
Train close to failure on every working set, using moderate to heavy loads. One to two reps from failure is the ideal balance of hypertrophy stimulus and fatigue.
Reps per set
Moderate volume, using enough sets to stimulate progressive overload but not so many that progress is held back by excessive fatigue or muscle damage.
Minutes rest between sets
Long enough to keep fatigue low and performance high. Rushing your rest periods costs valuable hypertrophy stimulus on subsequent sets.
Sessions per muscle, per week
Every muscle is trained at least twice a week, using stable exercises that work the target muscle through a full range of motion.
Double progression, so you always know what to do next.
Increase the reps within the rep range first. Once your first working set hits or exceeds the top of the range, add a small amount of weight on the next session and build back up.
It works from your first week in the gym to your tenth year, and it means you never have to guess whether today is a day to push.
| Preacher curl, 3 × 6-10 | Reps |
|---|---|
| Week 1: 30kg | 9, 9, 9 |
| Week 2: 30kg | 10, 9, 9 |
| Week 3: 30kg | 11, 10, 9 |
| Week 4: 32.5kg | 8, 8, 7 |
| Week 5: 32.5kg | 9, 8, 8 |
| Week 6: 32.5kg | 10, 9, 9 |
When you're resting, sleeping, and eating. Recovery is essential and seriously overlooked by most people. You can break through plateaus just by getting your recovery in check without even changing your training.
Sleep, food and stress handled properly.
Without proper recovery: your progress stalls, you're more likely to get injured, your hormones like testosterone suffer, and your motivation plummets. This guide covers how to fix each of those inputs.
- Sleep and circadian rhythm
- Calories, protein and micronutrients
- Stress management
- Active recovery and fatigue management
- The signs you're under-recovering
What to do when progress stops.
When progress stalls, it's either that the stimulus isn't enough or that fatigue is too high. Each has a different fix, and the guide walks through both, including when a deload is genuinely warranted.
- Raising the stimulus
- Reducing accumulated fatigue
- How to structure a deload week
- Why needing a deload is usually a warning sign
Bringing up the lagging muscles.
After a year or two of training, most men have areas that need more work than others. For me, it was arms and shoulders. The guide covers how to prioritise your weak points without unbalancing the program.
- Which muscles to prioritise, and when
- How much extra work is worth adding
- Where exercise choice is the real problem
- Specific strategies for every muscle group
Plus the mistakes that quietly cost people years.
Many people spin their wheels not because they're lacking effort, but because they make small mistakes that compound over time. The guide covers ten of them, what each one does to your results, and how to avoid it.
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01
The full 4-day program
Four complete sessions (upper A, lower A, upper B, lower B) with every exercise, set and rep range laid out. Ready to take straight into the gym on Monday.
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02
Exercise-by-exercise explanation
Why each movement is there, what it targets, which grip to use and why, and a set of alternatives for every single exercise if your gym, mobility or injury history calls for something different.
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03
Full warm-up protocol
A complete four-phase warm-up with exact exercises, sets and durations, plus how to work up to your first heavy set on each lift. Takes about ten minutes.
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04
Volume, intensity and progression
How hard to train, how much to do, and exactly when to add weight. Including how to run the program as a complete beginner and what changes once the weights get heavier.
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05
Plateaus and deloading
What to do when your progress slows down, how to tell whether the problem is stimulus or fatigue, and how to structure a deload if you need one.
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06
Recovery
Sleep, nutrition, stress management, active recovery and fatigue management, and the warning signs that tell you to pull back before you dig yourself too deep into a recovery hole.
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07
Common mistakes and weak points
Ten mistakes that quietly cost people years of progress, plus how to bring up a lagging muscle group, with specific strategies for each one.
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08
25 questions answered
Equipment, injuries, cardio, cutting, missed sessions, changing the schedule, supplements, tracking progress. I answer the practical questions that come up once you're actually running the program.
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09
Free lifetime updates
Every future version of this program is included with your purchase at no extra cost. The version you have will always be the best one available.
Can I do this program if I'm a beginner?
Absolutely. This program uses strategies that will work for beginners and intermediates alike, and the progression section explains exactly how to run it in your first few months, when the weights are still light and you're learning technique.
Advanced lifters will likely benefit from using a more personalised and periodised program.
How long should I run it for?
At least 12 to 16 weeks, but it's designed to keep you progressing pretty much forever. The double progression method is very sustainable and reliable. If your goal is pure hypertrophy, there's no need for anything like periodisation or percentage-based training split into mesocycles.
What if I don't have access to the right equipment?
This program is designed for people with full access to a gym, but the muscles and movement patterns can be trained effectively even without the specified equipment. Every exercise in the program comes with a list of alternatives, so you can train the same target muscle with whatever your gym has.
What if I don't have much time to train?
You can use the minimum amount of volume and rest time to cut your training down to 45-60 minutes per session, or even less.
The more time you can dedicate to training, the better. But the dose of training needed to stimulate hypertrophy is much lower than many people believe.
Is there a 3-day or 5-day version?
No, this program is designed for 4 days per week for optimal results. For a 3-day program, you can check out my free 3-day full body program, which you get when you sign up for my email newsletter. For a 5-day program, have a look at my Ascension program.
I'm overweight. Can I still do this program?
Yes. Eat in a caloric deficit and use this program to build muscle, and you will lose fat. While cutting, focus on maintaining your gym performance to minimise muscle loss.
Can I still use this program if I do another sport?
Yes. I recommend using the lower end of the volume range to make sure you're not overtraining.
Can I do cardio with this program?
Yes. I recommend at least 1 day of HIIT and 1 day of low intensity endurance training (45+ minutes) per week, on separate days to your lifting sessions. Alternatively, you could add 20-30 minutes of low intensity steady-state cardio to the end of your lifting workouts.
Can I make changes to the program?
Yes. If you prefer certain exercises you can switch them out or change the order. The core structure of the program should remain the same: two upper and two lower sessions a week, alternating between them.
Bear in mind that the exercises earlier in a session get the highest quality effort, so if there's a muscle you particularly want to grow, put it earlier.
What format is it delivered in?
A PDF, available to download the moment you've paid. You'll also receive every future update to the program free of charge.
Four sessions a week, every exercise explained, and a progression method that tells you exactly what to do next. You don't need fancy equipment and you don't need to live in the gym.
Get Instant Access: R$ 146,00One-time purchase · Instant PDF download · Free lifetime updates
Don't waste another year on bad programs. Another twelve weeks of training hard without a progression plan. Another stretch of hopping between programs every few weeks, never staying long enough for any of them to work. The effort you're already putting in deserves a proper system behind it. This is that system.