EBOOK
12
Week
Hard
core
Hypertrophy
TRAINING
PROGRAM
OVERVIEW:
→
OVERVIEW
THE 12-WEEK HARDCORE HYPERTROPHY
PROGRAM IS THE PROGRESSION OF THE 12-WEEK
POWERBUILDING PROGRAM, SPECIFICALLY
DESIGNED FOR INTERMEDIATE-TO-ADVANCED
LIFTERS AIMING TO FURTHER REFINE THEIR
MUSCLE DEVELOPMENT. WHILE IT’S A NATURAL
PROGRESSION FROM THE PREVIOUS TRAINING
PROGRAM, IT’S ALSO A COMPREHENSIVE STANDALONE PLAN WITH THE PRIMARY FOCUS ON
ENHANCING MUSCLE GROWTH AND BREAKING
THROUGH PLATEAUS IN STRENGTH, OFFERING
A FRESH APPROACH TO TRAINING FOR THOSE
LOOKING TO ELEVATE THEIR BODYBUILDING
JOURNEY.
© PHEASYQUE | 2023
The Program is broken down into three main Training
Blocks, each focusing on the progression of most
muscle groups, with the additional use of advanced
training methods. It keeps the core “Upper/Lower”
split from the previous program, within a 4-day weekly
routine, that focuses on linear progression across a
variety of training styles.
The program sticks with compound lifts, but with a
twist — you’ll be doing variations more focused on
muscle building, working through low, medium, and even
higher-ish rep ranges, to maintain strength on certain
movements and advancing on others, covering all bases
for growth.
Training styles will vary, from normal sets, to lengthened
partials, within the right combination of Compound and
Isolation exercises, aimed for a well-rounded routine
that’s all about fine-tuning muscular hypertrophy.
For detailed insights into the strategy behind
this program, please refer to the Q&A section
located after the ‘Instructions’ part of the guide.
UPPER - “RPT”, 0-RIR, LINEAR PROGRESSION
© PHEASYQUE | 2023
SESSION A
WEEK 1
WEEK 2
WEEK 3
WEEK 4
EXERCISES
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
30 deg. Incline Barbell
Bench Press or
30 deg. Incline DB Press
1x6-8 @ Select a heavy weight
thats challenging
for approx. 8 reps (RIR 0-1).
1x6-8 @ Lower the weight
by 2-5%
1x8-10 @ Lower the weight
by 2-5%
1x6-8 @ Last week’s first
set’s load + 2-5%
1x6-8 @ Same weight
as last week’s 2nd set
1x8-10@ Same weight
as last week’s 3rd set
1x8-10 @ Same weight as
last week’s 1st set
1x6-8 @ Last week’s
second set’s load + 2-5%
2x8-10 @ Same weight as
last week’s 3rd set
1x8-10 @ Same weight as
last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x6-8 @ Last week’s
second set’s load + 2-5%
1x6-8 @ 0-1 RIR
1x6-8 @ 0 RIR
1x8-10 @ 0 RIR
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
1x8-10 @ Same weight
as last week’s 1st set
1x6-8 @ Last week’s
second set’s load + 2-5%
1x10-12 @ Same weight
as last week’s 3rd set
1x8-10 @ Same weight
as last week’s 1st set
1x6-8 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
2x8-10 @ RIR 0-1
1x10-12 @ Same weight
as last week’s sets
1x8-10 @ Same load
2x10-12 @ Same weight
as last week’s sets
1x6-8 @ Last week’s first
set’s load + 2-5%
2x8-10 @ Same weight
as last week’s sets
2x8-10 @ RIR 0-1
1x10-12 @ Same weight
as last week’s sets
1x8-10 @ Same load
2x10-12 @ Same weight
as last week’s sets
1x6-8 @ Last week’s first
set’s load + 2-5%
1x10-12 @ Same weight
as last week’s sets
1x4-6 @ 0-1 RIR
1x6-8 @ 0-1 RIR
2x8-10 @ 0 RIR +
1x5-7 @ Same weight
as last week’s 1st set
1x7-9 @ Same weight
as last week’s 2nd set
1x9-11 @ Same weight
as last week’s 3rd set +
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
1x8-10 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
1x4-6 @ 0-1 RIR
1x6-8 @ 0-1 RIR
2x8-10 @ 0 RIR +
1x5-7 @ Same weight
as last week’s 1st set
1x7-9 @ Same weight
as last week’s 2nd set
1x9-11 @ Same weight
as last week’s 3rd set +
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
1x8-10 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
Single Arm Machine
Pull Down
Incline Machine Chest
Press
Single Arm Horizontal
Rowing Machine
(Elbow Close to Torso)
Seated, Machine Deltoid
Raises or Cable Lateral
Raises
Machine Preacher Curls
or Bayesian Curls
LOWER - “RPT”, 0RIR, + PARTIAL REPS INTEGRATION
© PHEASYQUE | 2023
SESSION B
WEEK 1
WEEK 2
WEEK 3
WEEK 4
EXERCISES
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
Barbell Back Squats
1x6-8 @ Select a heavy weight
thats challenging
for approx. 8 reps (RIR 0-1).
1x6-8 @ Lower the weight
by 2-5%
1x8-10 @ Lower the weight
by 2-5%
1x6-8 @ Last week’s first
set’s load + 2-5%
1x6-8 @ Same weight
as last week’s 2nd set
1x8-10@ Same weight
as last week’s 3rd set
1x8-10 @ Same weight as
last week’s 1st set
1x6-8 @ Last week’s
second set’s load + 2-5%
2x8-10 @ Same weight as
last week’s 3rd set
1x8-10 @ Same weight as
last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x6-8 @ Last week’s
second set’s load + 2-5%
Hack Squats or
Pendulum Squats
3x8-10 @ RIR 0-1
1x10-12 @ Same weight
as last week’s sets
2x8-10 @ Same load
2x10-12 @ Same weight
as last week’s 1st set
1x8-10 @ same load
3x10-12 @ Same weight
as last week’s 1st set
1x5-7 @ Same weight
as last week’s 1st set
1x7-9 @ Same weight
as last week’s 2nd set
2x9-11 @ Same weight
as last week’s 3rd set +
Last set Lengthened Partials
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
Last set Lengthened Partials
1x8-10 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
Last set Lengthened Partials
1x5-7 @ Same weight
as last week’s 1st set
1x7-9 @ Same weight
as last week’s 2nd set
2x9-11 @ Same weight
as last week’s 3rd set +
Last set Lengthened Partials
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
Last set Lengthened Partials
1x8-10 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
Last set Lengthened Partials
1x4-6 @ Same weight
as last week’s 1st set
1x7-9 @ Same weight
as last week’s 2nd set
1x9-11 @ Same weight
as last week’s 3rd set
1x5-7 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
Seated Leg Curl Machine
or Lying Leg Curl Machine
1x4-6 @ 0-1 RIR
1x5-8 @ 0-1 RIR
2x8-10 @ 0 RIR
+ Last Set Lengthened Partials
Hip Extended Leg
Extension Machine
1x4-6 @ 0-1 RIR
1x5-8 @ 0-1 RIR
2x8-10 @ 0 RIR
+ Last Set Lengthened Partials
Standing, Machine
Calf Raises
or Leg Press Calf Raises
(Controlled Deep Stretch)
1x3-5 @ 0-1 RIR
1x5-8 @ 0-1 RIR
2x8-10 @ 0 RIR
UPPER - INTENSE HYPERTROPHY
SESSION C
© PHEASYQUE | 2023
EXERCISES
Seated or Lying Flat Machine
Chest Press or Flat Barbell/
Machine Bench Press
Single Arm Horizontal
Rowing Machine
(Elbow Close to Torso)
60 Deg. Incline, Seated
DB Presses or Incline
Seated Shoulder Press
Single Arm Machine
Pull Down
Seated, Machine Deltoid
Raises or Cable Lateral
Raises
WEEK 1
WEEK 3
WEEK 4
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
1x6-8 @ 0-1 RIR
1x6-8 @ 0 RIR
1x8-10 @ 0 RIR
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
1x6-8 @ Same weight
as last week’s 1st set
1x6-8 @ Last week’s second
set’s load + 2-5%
1x10-12 @ Same weight
as last week’s 3rd set
1x8-10 @ Same weight
as last week’s 1st set
1x6-8 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s third
set’s load + 2-5%
1x4-6 @ 0-1 RIR
1x6-8 @ 0-1 RIR
1x8-10 @ 0-1 RIR
1x4-6 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Same weight
as last week’s 3rd set
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
1x8-10 @ Same weight
as last week’s 1st set
1x6-8 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
1x4-6 @ 0-1 RIR
1x5-8 @ 0 RIR
1x8-10 @ 0 RIR
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
1x6-8 @ Same weight
as last week’s 1st set
1x6-8 @ Last week’s
second set’s load + 2-5%
1x10-12 @ Same weight
as last week’s 3rd set
1x8-10 @ Same weight
as last week’s 1st set
1x6-8 @ Same weight
as last week’s 2nd set
2x8-10 @ Last week’s
third set’s load + 2-5%
2x8-10 @ RIR 0-1
1x6-8 @ Last week’s first
set’s load + 2-5%
1x8-10 @ Same load
as last week’s sets
1x8-10 @ Same load
as last week’s 1st sets
1x6-8 @ Last week’s first
set’s load + 2-5%
1x8-10 @ Same weight
as last week’s sets
1x9-11 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Same weight
as last week’s 3rd set
+ Last Set Lengthened Partials
1x9-11 @ Same weight
as last week’s 1st set
1x9-11 @ Same weight
as last week’s 2nd set
1x8-10 @ Same weight
as last week’s 3rd set
+ Last Set Lengthened Partials
1x9-11 @ Same weight
as last week’s 1st set
1x9-11 @ Same weight
as last week’s 2nd set
1x8-10 @ Same weight
as last week’s 3rd set
+ Last Set Lengthened Partials
1x7-9 @ Same weight
as last week’s 1st set
1x6-8 @ Same weight
as last week’s 2nd set
1x6-8 @ Same weight
as last week’s 3rd set
+ Last Set Lengthened Partials
1x7-9 @ Same weight
as last week’s 1st set
1x7-9 @ Same weight
as last week’s 2nd set
1x6-8 @ Same weight
as last week’s 3rd set
+ Last Set Lengthened Partials
1x7-9 @ Same weight
as last week’s 1st set
1x7-9 @ Same weight
as last week’s 2nd set
1x7-9 @ Same weight
as last week’s 3rd set
+ Last Set Lengthened Partials
1x8-10 @ RIR 0-1
1x8-10 @ RIR 0-1
1x8-10 @ RIR 0
+ Last Set Lengthened Partials
Overhead Cable Tricep
Extensions or Cable Tricep
Push Down
WEEK 2
SEST X REPS @ WEIGHT
1x6-8 @ RIR 0-1
1x6-8 @ RIR 0-1
1x6-8 @ RIR 0
+ Last Set Lengthened Partials
LOWER - INTENSE HYPERTROPHY
SESSION D
© PHEASYQUE | 2023
EXERCISES
Hack Squats or
Pendulum Squats
WEEK 1
SEST X REPS @ WEIGHT
Seated Leg Curl or
Lying Leg Curl
Barbell Hip Thrusts or
Cable Hip Abduction
Standing, Machine
Calf Raises
or Leg Press Calf Raises
(Controlled Deep Stretch)
WEEK 3
WEEK 4
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
+ Last Set Lengthened Partials
1x6-8 @ Same weight
as last week’s 1st set
1x6-8 @ Last week’s second
set’s load + 2-5%
1x10-12 @ Same weight
as last week’s 3rd set
+ Last Set Lengthened Partials
1x8-10 @ Same weight
as last week’s 1st set
1x6-8 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s third
set’s load + 2-5%
+ Last Set Lengthened Partials
1x3-5 @ 0-1 RIR
1x5-8 @ 0-1 RIR
2x8-10 @ 0 RIR
1x4-6 @ Same weight
as last week’s 1st set
1x7-9 @ Same weight
as last week’s 2nd set
2x9-11 @ Same weight
as last week’s 3rd set
1x5-7 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
2x8-10 @ RIR 0-1
1x10-12 @ Same weight
as last week’s sets
1x8-10 @ Same load
2x10-12 @ Same weight
as last week’s sets
1x6-8 @ Last week’s first
set’s load + 2-5%
1x8-10 @ Same weight
as last week’s sets
1x4-6 @ 0-1 RIR
1x5-8 @ 0-1 RIR
2x8-10 @ 0 RIR
1x5-7 @ Same weight
as last week’s 1st set
1x6-8 @ Same weight
as last week’s 2nd set
1x9-11 @ Same weight
as last week’s 3rd set
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
1x8-10 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
1x4-6 @ 0-1 RIR
1x5-8 @ 0-1 RIR
2x8-10 @ 0 RIR
1x5-7 @ Same weight
as last week’s 1st set
1x6-8 @ Same weight
as last week’s 2nd set
1x9-11 @ Same weight
as last week’s 3rd set
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
1x8-10 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
1x6-8 @ 0-1 RIR
1x6-8 @ 0 RIR
1x8-10 @ 0 RIR
+ Last Set Lengthened Partials
Romanian Deadlifts
WEEK 2
SEST X REPS @ WEIGHT
UPPER - SLOW AND STEADY PROGRESSION
© PHEASYQUE | 2023
SESSION A
WEEK 5
WEEK 6
WEEK 7
WEEK 8
EXERCISES
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
30 deg. Incline Barbell
Bench Press or
30 deg. Incline DB Press
1x6-8 @ Last week’s first
set’s load + 2-5%
1x6-8 @ Same weight
as last week’s 2nd set
1x8-10@ Same weight
as last week’s 3rd set
1x6-8 @ Same weight as
last week’s 1st set
1x6-8 @ Last week’s
second set’s load + 2-5%
2x8-10 @ Same weight as
last week’s 3rd set
1x6-8 @ Same weight as
last week’s 1st set
1x6-8 @ Same weight
as last week’s 2nd set
2x6-8 @ Last week’s
second set’s load + 2-5%
1x6-8 @ Same weight as
last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x6-8 @ Last week’s
second set’s load + 2-5%
Single Arm Machine
Pull Down
1x8-10 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Same weight
as last week’s 3rd set
1x6-8 @ Last week’s first
set’s load + 2-5%
1x6-8 @ Last week’s
second set’s load + 2-5%
1x6-8 @ Last week’s
second set’s load + 2-5%
1x6-8 @ Same weight
as last week’s 1st set
1x6-8 @ Last week’s
second set’s load + 2-5%
1x10-12 @ Same weight
as last week’s 3rd set
1x8-10 @ Same weight
as last week’s 1st set
1x6-8 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
Incline Machine Chest
Press
1x8-10 @ Same weight
as last week’s sets
1x8-10 @ Same weight
as last week’s sets +
Last set Lengthened Partials
1x6-8 @ Last week’s first
set’s load + 2%
1x8-10 @ Same weight
as last week’s sets +
Last set Lengthened Partials
1x6-8 @ Same weight
as last week’s sets
1x8-10 @ Last week’s first
set’s load + 2-5% +
Last set Lengthened Partials
1x8-10 @ Same weight
as last week’s sets
1x8-10 @ Same weight
as last week’s sets +
Last set Lengthened Partials
Single Arm Horizontal
Rowing Machine
(Elbow Close to Torso)
1x8-10 @ Same weight
as last week’s sets
1x8-10 @ Same weight
as last week’s sets
2x10-12 @ Same weight
as last week’s first sets
1x6-8 @ Last week’s first
set’s load + 2-5%
1x8-10 @ Same weight
as last week’s sets
1x8-10 @ Last week’s first
set’s load + 2-5%
1x8-10 @ Same weight
as last week’s sets
Seated, Machine Deltoid
Raises or Cable Lateral
Raises
1x8-10 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
Last set Lengthened Partials
1x5-7 @ Same weight
as last week’s 1st set
1x7 9 @ Same weight
as last week’s 2nd set
1x9-11 @ Same weight
as last week’s 3rd set +
Last set Lengthened Partials
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
Last set Lengthened Partials
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
Last set Lengthened Partials
1x5-7 @ Same weight
as last week’s 1st set
1x7 9 @ Same weight
as last week’s 2nd set
1x9-11 @ Same weight
as last week’s 3rd set +
Last set Lengthened Partials
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
Last set Lengthened Partials
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
Last set Lengthened Partials
Machine Preacher Curls or
Bayesian Curls
1x4-6 @ 0-1 RIR
1x6-8 @ 0-1 RIR
2x8-10 @ 0 RIR
+ Last Set Lengthened Partials
LOWER - SLOW AND STEADY PROGRESSION
© PHEASYQUE | 2023
SESSION B
WEEK 5
WEEK 6
WEEK 7
WEEK 8
EXERCISES
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
Barbell Back Squats
1x6-8 @ Last week’s first
set’s load + 2-5%
1x6-8 @ Same weight
as last week’s 2nd set
1x8-10@ Same weight
as last week’s 3rd set
1x6-8 @ Same weight as
last week’s 1st set
1x6-8 @ Last week’s
second set’s load + 2-5%
2x8-10 @ Same weight as
last week’s 3rd set
1x6-8 @ Same weight as
last week’s 1st set
1x6-8 @ Same weight
as last week’s 2nd set
2x6-8 @ Last week’s
second set’s load + 2-5%
1x6-8 @ Same weight as
last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x6-8 @ Last week’s
second set’s load + 2-5%
Hack Squats or
Pendulum Squats
1x6-8 @ Last week’s first
set’s
load + 2-5%
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
1x6-8 @ Same weight as last
week’s 1st set
1x6-8 @ Last week’s second
set’s load + 2-5%
1x10-12 @ Same weight
as last week’s 3rd set
1x8-10 @ Same weight as last
week’s 1st set
1x6-8 @ @ Same weight
as last week’s 2nd set
2x8-10 @ Last week’s second
set’s load + 2-5%
1x8-10 @ Same weight as last
week’s 1st set
1x8-10 @ @ Same weight
as last week’s 2nd set
2x6-8 @ Last week’s second
set’s load + 2-5%
+ Last Set Lengthened Partials
Seated Leg Curl Machine
or Lying Leg Curl Machine
1x4-6 @ Last week’s first
set’s load + 2-5%
1x6-8 @ Last week’s second
set’s load + 2-5%
2x8-10 @ Same weight
as last week’s 3rd set
1x4-6 @ Same weight
as last week’s 1st set
1x6-8 @ Same weight
as last week’s 2nd set
1x10-12 @ Last week’s second
set’s load + 2-5%
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
Last set Lengthened Partials
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x10-12 @ Same weight
as last week’s 3rd set
Hip Extended Leg
Extension
1x6-8 @ Last week’s first
set’s load + 2-5%
1x6-8 @ Last week’s second
set’s load + 2-5%
2x8-10 @ Same weight
as last week’s 3rd set
1x6-8 Same weight
as last week’s 1st set
1x8-10 @ Last week’s second
set’s load + 2-5%
2x8-10 @ Same weight
as last week’s 3rd set
1x5-7 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
Last set Lengthened Partials
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
Last set Lengthened Partials
Standing, Machine
Calf Raises
or Leg Press Calf Raises
1x8-10 @ Same weight
as last week’s 1st set
1x8-10 @ Last week’s second
set’s load + 2-5%
1x10-12 @ Same weight
as last week’s 3rd set
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
1x6-8 @ Last week’s first
set’s load + 2-5%
1x10-12 @ Same weight
as last week’s 2nd set
1x8-10 @ Same weight
as last week’s 3rd set
Last set Lengthened Partials
1x8-10 @ Same weight
as last week’s 1st set
1x10-12 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
UPPER - ACCUMULATION PHASE
© PHEASYQUE | 2023
SESSION C
WEEK 5
WEEK 6
WEEK 7
WEEK 8
EXERCISES
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
Seated or Lying Flat Machine
Chest Press or Flat Barbell/
Machine Bench Press
1x4-6 @ Last week’s first set’s
load + 2-5%
1x8-10 @ Same weight
as last week’s 2nd set
2x8-10@ Same weight
as last week’s 3rd set
+ Last Set Lengthened Partials
1x4-6 @ Same weight as last
week’s 1st set
1x6-8 @ Last week’s second
set’s load + 2-5%
2x8-10@ Same weight
as last week’s 3rd set
+ Last Set Lengthened Partials
1x6-8 @ Same weight as
last week’s 1st set
1x6-8 @ Same weight
as last week’s 2nd set
2x6-8 @ Last week’s
second set’s load + 2-5%
1x6-8 @ Same weight as last
week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x6-8 @ Same weight
as last week’s 3rd set
+ Last Set Lengthened Partials
Single Arm Horizontal
Rowing Machine
(Elbow Close to Torso)
1x4-6 @ Last week’s first set’s
load + 2-5%
1x8-10 @ Same weight
as last week’s 2nd set
2x8-10@ Same weight
as last week’s 3rd set
+ Last Set Lengthened Partials
1x4-6 @ Same weight as last
week’s 1st set
1x6-8 @ Last week’s second
set’s load + 2-5%
2x8-10@ Same weight
as last week’s 3rd set
+ Last Set Lengthened Partials
1x6-8 @ Same weight as
last week’s 1st set
1x6-8 @ Same weight
as last week’s 2nd set
2x6-8 @ Last week’s
second set’s load + 2-5%
1x6-8 @ Same weight as last
week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x6-8 @ Same weight
as last week’s 3rd set
+ Last Set Lengthened Partials
60 Deg. Incline, Seated
DB Presses
1x6-8 @ Last week’s first set’s
load + 2-5%
1x8-10 @ Same weight
as last week’s 2nd set
2x8-10@ Same weight
as last week’s 3rd set
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Last week’s
second set’s load + 2-5%
1x10-12 @ Same weight
as last week’s 3rd set
1x6-8 @ Same weight
as last week’s 1st set
1x6-8 @ Last week’s
second set’s load + 2-5%
1x10-12 @ Same weight
as last week’s 3rd set
1x8-10 @ Same weight
as last week’s 1st set
1x6-8 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
Single Arm Machine
Pull Down
3x8-10 @ Same weight
as last week’s 1st set
1x10-12 @ Same weight
as last week’s sets
2x8-10 @ Same load
3x10-12 @ Same weight
as last week’s sets
2x8-10 @ Last week’s first
set’s load + 2-5%
2x8-10 @ Same weight as
last week’s sets
Seated, Machine Deltoid
Raises or Cable Lateral
Raises
1x4-6 @ Last week’s 1st
set’s load + 2-5%
1x6-8 @ Last week’s 2ns
set’s load + 2-5%
1x6-8 @ Last week’s 3rd
set’s load + 2-5%
1x4-6 @ @ Same weight
as last week’s sets
1x6-8 @ @ Same weight
as last week’s 2nd set
1x6-8 @ Same weight
as last week’s 3rd set +
+ Last Set Lengthened Partials
1x6-8 @ @ Same weight
as last week’s sets
1x6-8 @ @ Same weight
as last week’s 2nd set
1x6-8 @ Same weight
as last week’s 3rd set +
+ Last Set Lengthened Partials
1x6-8 @ @ Same weight
as last week’s sets
1x6-8 @ @ Same weight
as last week’s 2nd set
1x6-8 @ Same weight
as last week’s 3rd set +
+ Last Set Lengthened Partials
Overhead Cable Tricep
Extensions or Cable Tricep
Push Down
1x8-10 @ Same weight
as last week’s sets
2x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Same weight
as last week’s sets
2x8-10 @ Same weight
as last week’s 2nd set
+ Last Set Lengthened Partials
1x6-8 @ Last week’s 1st set’s
load + 2-5%
2x8-10 @ Same weight
as last week’s 2nd set
+ Last Set Lengthened Partials
1x6-8 @ Last week’s 1st
set’s load + 2-5%
1x6-8@ Last week’s 1st
set’s load + 2-5%
+ Last Set Lengthened Partials
LOWER - ACCUMULATION PHASE
© PHEASYQUE | 2023
SESSION D
WEEK 5
WEEK 6
WEEK 7
WEEK 8
EXERCISES
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
Hack Squats or
Pendulum Squats
1x4-6 @ Last week’s first
set’s load + 2-5%
1x6-8 @ Last week’s second
set’s load + 2-5%
1x8-10 Last week’s
third set’s load + 2-5%
Last Set Lengthened Partials
1x4-6 @ Same weight
as last week’s 1st set
1x6-8 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
Last set Lengthened Partials
1x5-7 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
Last set Lengthened Partials
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
Last set Lengthened Partials
Romanian Deadlifts
1x4-6 @ Last week’s first
set’s load + 2-5%
1x6-8 @ Same weight
as last week’s 2nd set
1x8-10 @ Same weight
as last week’s 3rd set
1x6-8 @ Same weight
as last week’s 1st set
1x6-8 @ Last week’s second
set’s load + 2-5%
1x10-12 @ Same weight
as last week’s 3rd set
1x6-8 @ Same weight
as last week’s 1st set
1x6-8 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s third
set’s load + 2-5%
1x8-10 @ Same weight
as last week’s 1st set
1x6-8 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
Seated Leg Curl or
Lying Leg Curl
2x8-10 @ Same weight
as last week’s 1st set
1x10-12 @ Same weight
as last week’s 1st sets
1x8-10 @ Same load
2x10-12 @ Same weight
as last week’s sets
1x6-8 @ Last week’s first
set’s load + 2-5%
1x8-10 @ Same weight
as last week’s sets
Barbell Hip Thrusts or
Cable Hip Abduction
1x4-6 @ Last week’s first
set’s load + 2-5%
1x6-8 @ Same weight
as last week’s 2nd set
1x8-10 @ Same weight
as last week’s 3rd set
1x6-8 @ Same weight
as last week’s 1st sets
1x6-8 @ Last week’s second
set’s load + 2-5%
1x8-10 @ Same weight
as last week’s 3rd set
1x6-8 @ Same weight
as last week’s 1st sets
1x6-8 @ Same weight
as last week’s 2nd set
1x10-12 @ Last week’s third
set’s load + 2-5%
3x6-8 @ Same weight
as last week’s 1st set
1x5-7 @ Same weight
as last week’s 1st set
1x7 9 @ Same weight
as last week’s 2nd set
1x9-11 @ Same weight
as last week’s 3rd set
+ Last set Lengthened Partials
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
Last set Lengthened Partials
2x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
Last set Lengthened Partials
Standing, Machine
Calf Raises
or Leg Press Calf Raises
(Controlled Deep Stretch)
1x4-6 @ 0-1 RIR
1x6-8 @ 0-1 RIR
2x8-10 @ 0 RIR
+ Last Set Lengthened Partials
UPPER - BACK OFF SETS + TESTING LIMITS
© PHEASYQUE | 2023
SESSION A
WEEK 9
WEEK 10
WEEK 11
WEEK 12
EXERCISES
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
Incline Barbell
Bench Press
1x4-6 @ Last week’s first
set’s load + 2-5%
1x6-8 @ Lower the weight
by 5%
2x8-10 @ First set’s load -10%
1x4-6 @ Same weight as last
week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x8-10 @ First set’s load -10%
1x6-8 @ Same weight as last
week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x8-10 @ First set’s load -10%
1x8-10 @ Same weight as last
week’s 1st set
1x8-10 @ Last week’s second
set’s load + 2-5%
3x8-10 @ First set’s load -10%
Single Arm Machine
Pull Down
1x4-6 @ 0-1 RIR
1x6-8 @ 0 RIR
2x8-10 @ 0 RIR
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x10-12 @ Same weight
as last week’s 3rd set
Last set Lengthened Partials
1x6-8 @ Same weight
as last week’s 1st set
1x6-8 @ Last week’s second
set’s load + 2-5%
1x10-12 @ Same weight
as last week’s 3rd set
Last set Lengthened Partials
1x8-10 @ Same weight
as last week’s 1st set
1x6-8 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
Incline Machine Chest
Press
3x8-10 @ RIR 0-1
1x10-12 @ Same weight
as last week’s sets
2x8-10 @ Same load
2x10-12 @ Same weight
as last week’s sets
1x8-10 @ same load
3x10-12 @ Same weight
as last week’s sets
Single Arm Horizontal
Rowing Machine
(Elbow Close to Torso)
3x8-10 @ RIR 0-1
1x10-12 @ Same weight
as last week’s sets
2x8-10 @ Same load
2x10-12 @ Same weight
as last week’s sets
1x8-10 @ same load
3x10-12 @ Same weight
as last week’s sets
1x4-6 @ Same weight
as last week’s 1st set
1x7-9 @ Same weight
as last week’s 2nd set
1x9-11 @ Same weight
as last week’s 3rd set +
Last set Lengthened Partials
1x5-7 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
Last set Lengthened Partials
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
Last set Lengthened Partials
1x4-6 @ Same weight
as last week’s 1st set
1x7-9 @ Same weight
as last week’s 2nd set
1x9-11 @ Same weight
as last week’s 3rd set +
Last set Lengthened Partials
1x5-7 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
Last set Lengthened Partials
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
Last set Lengthened Partials
Seated, Machine Deltoid
Raises or Cable Lateral
Raises
1x3-5 @ 0-1 RIR
1x5-8 @ 0-1 RIR
2x8-10 @ 0 RIR
+ Last Set Lengthened Partials
Machine Preacher Curls
1x3-5 @ 0-1 RIR
1x5-8 @ 0-1 RIR
2x8-10 @ 0 RIR
+ Last Set Lengthened Partials
LOWER - BACK OFF SETS + TESTING LIMITS
© PHEASYQUE | 2023
SESSION B
WEEK 9
WEEK 10
WEEK 11
WEEK 12
EXERCISES
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
Barbell Back Squats
1x4-6 @ Last week’s first
set’s
load + 2-5%
1x6-8 @ Lower the weight
by 5%
2x8-10 @ First set’s load -10%
1x4-6 @ Same weight as last
week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x8-10 @ First set’s load -10%
1x6-8 @ Same weight as last
week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x8-10 @ First set’s load -10%
1x8-10 @ Same weight as last
week’s 1st set
1x8-10 @ Last week’s second
set’s load + 2-5%
3x8-10 @ First set’s load -10%
Hack Squats or
Pendulum Squats
4x4-6 @ RIR 0-1, aim to
use last week’s first set’s
load + 2-5%
1x6-8 @ Same weight
as last week’s sets
3x4-6 @ Same load
2x6-8 @ Same weight
as last week’s 1st set
2x4-6 @ same load
3x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ RIR 0 +
Last set Lengthened Partials
1x4-6 @ Same weight
as last week’s 1st set
1x7-9 @ Same weight
as last week’s 2nd set
2x9-11 @ Same weight
as last week’s 3rd set +
Last set Lengthened Partials
1x5-7 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
Last set Lengthened Partials
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
Last set Lengthened Partials
1x6-8 @ Same weight
as last week’s 1st set
1x7-9 @ Same weight
as last week’s 2nd set
1x9-11 @ Same weight
as last week’s 3rd set +
Last set Lengthened Partials
1x5-7 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
Last set Lengthened Partials
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
Last set Lengthened Partials
1x4-6 @ Same weight
as last week’s 1st set
1x7-9 @ Same weight
as last week’s 2nd set
1x9-11 @ Same weight
as last week’s 3rd set +
Last set Lengthened Partials
1x5-7 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
Last set Lengthened Partials
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
Last set Lengthened Partials
Seated Leg Curl Machine
or Lying Leg Curl Machine
1x3-5 @ 0-1 RIR
1x5-8 @ 0-1 RIR
2x8-10 @ 0 RIR
+ Last Set Lengthened Partials
Hip Extended Leg
Extension
1x5-8 @ 0-1 RIR
2x8-10 @ 0 RIR
+ Last Set Lengthened Partials
Standing, Machine
Calf Raises
or Leg Press Calf Raises
1x3-5 @ 0-1 RIR
1x5-8 @ 0-1 RIR
2x8-10 @ 0 RIR
+ Last Set Lengthened Partials
UPPER - HARDCORE HYPERTROPHY
© PHEASYQUE | 2023
SESSION C
WEEK 9
WEEK 10
WEEK 11
WEEK 12
EXERCISES
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
Seated or Lying Flat Machine
Chest Press or Flat Barbell/
Machine Bench Press
1x4-6 @ Last week’s first set’s
load + 2-5%
1x6-8 @ Lower the weight
by 5%
2x8-10 @ First set’s load -10%
Last set Lengthened Partials
1x4-6 @ Same weight as last
week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x8-10 @ First set’s load -10%
Last set Lengthened Partials
1x6-8 @ Same weight as last
week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x8-10 @ First set’s load -10%
Last set Lengthened Partials
1x8-10 @ Same weight as last
week’s 1st set
1x8-10 @ Last week’s second
set’s load + 2-5%
3x8-10 @ First set’s load -10%
Single Arm Horizontal
Rowing Machine
(Elbow Close to Torso)
4x4-6 @ RIR 0-1, aim to
use last week’s first set’s
load + 2-5%
1x6-8 @ Same weight
as last week’s sets
3x4-6 @ Same load
2x6-8 @ Same weight
as last week’s 1st set
2x4-6 @ same load
3x6-8 @ Same weight
as last week’s 1st set 1x8-10 @
RIR 0 +
Last set Lengthened Partials
1x3-5 @ 0-1 RIR
1x5-8 @ 0-1 RIR
1x8-10 @ 0 RIR
1x4-6 @ Same weight
as last week’s sets
1x5-8 @ Same weight
as last week’s 2nd set
2x8-10 @ 0 RIR
1x5-7 @ Same weight
as last week’s sets
1x6-8 @ Same weight
as last week’s 2nd set
2x8-10 @ 0 RIR
Last set Lengthened Partials
1x5-7 @ Same weight
as last week’s sets
1x6-8 @ Same weight
as last week’s 2nd set
3x8-10 @ 0 RIR
Single Arm Machine
Pull Down
3x8-10 @ RIR 0-1
2x10-12 @ Same weight
as last week’s sets
1x8-10 @ Same load
3x10-12 @ Same weight
as last week’s sets
1x6-8 @ Last week’s first
set’s load + 2-5%
3x8-10 @ Same weight
as last week’s sets
Seated, Machine Deltoid
Raises or Cable Lateral
Raises
4x4-6 @ RIR 0-1, aim to
use last week’s first set’s
load + 2-5%
1x6-8 @ Same weight
as last week’s sets
3x4-6 @ Same load
2x6-8 @ Same weight
as last week’s 1st set
2x4-6 @ same load
3x6-8 @ Same weight
as last week’s 1st set 1x8-10
@ RIR 0
+ Last set Lengthened Partials
Overhead Cable Tricep
Extensions or Cable Tricep
Push Down
4x4-6 @ RIR 0-1, aim to
use last week’s first set’s
load + 2-5%
1x6-8 @ Same weight
as last week’s sets
3x4-6 @ Same load
2x6-8 @ Same weight
as last week’s 1st set
2x4-6 @ same load
60 Deg. Incline, Seated
DB Presses
3x6-8 @ Same weight
as last week’s 1st set 1x8-10
@ RIR 0
+ Last set Lengthened Partials
LOWER - HARDCORE HYPERTROPHY
© PHEASYQUE | 2023
SESSION D
WEEK 9
WEEK 10
WEEK 11
WEEK 12
EXERCISES
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
Hack Squats or
Pendulum Squats
1x4-6 @ Last week’s first set’s
load + 2-5%
1x6-8 @ Lower the weight
by 5%
2x8-10 @ First set’s load -10%
1x4-6 @ Same weight as last
week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x8-10 @ First set’s load -10%
1x6-8 @ Same weight as last
week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x8-10 @ First set’s load -10%
1x8-10 @ Same weight as last
week’s 1st set
1x8-10 @ Last week’s second
set’s load + 2-5%
3x8-10 @ First set’s load -10%
Romanian Deadlifts
1x4-6 @ Last week’s first
set’s
load + 2-5%
1x6-8 @ Lower the weight
by 5%
2x8-10 @ First set’s load -10%
1x4-6 @ Same weight as last
week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x8-10 @ First set’s load -10%
1x6-8 @ Same weight as last
week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x8-10 @ First set’s load -10%
1x8-10 @ Same weight as last
week’s 1st set
1x8-10 @ Last week’s second
set’s load + 2-5%
3x8-10 @ First set’s load -10%
Seated Leg Curl or
Lying Leg Curl
4x4-6 @ RIR 0-1, aim to
use last week’s first set’s
load + 2-5%
1x6-8 @ Same weight
as last week’s sets
3x4-6 @ Same load
2x6-8 @ Same weight
as last week’s 1st set
2x4-6 @ same load
3x6-8 @ Same weight
as last week’s 1st set 1x8-10 @
RIR 0
+ Last set Lengthened Partials
Barbell Hip Thrusts or
Cable Hip Abduction
Standing, Machine
Calf Raises
or Leg Press Calf Raises
(Controlled Deep Stretch)
1x8-10 @ Last week’s first
set’s load + 2-5%
1x8-10 @ Last week’s
second set’s load + 2-5%
1x10-12 @ 0 RIR
1x4-6 @ 0-1 RIR
1x6-8 @ 0-1 RIR
2x8-10 @ 0 RIR
+ Last Set Lengthened Partials
1x10-12 @ Same weight as
last week’s 1st set
1x10-12 @ Same weight
as last week’s 2nd set
2x8-10 @ 0 RIR
1x6-8 @ Last week’s first
set’s load + 2-5%
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ 0 RIR
1x8-10 @ Same weight as
last week’s 1st set
1x8-10 @ Last week’s
second set’s load + 2-5%
1x10-12 @ 0 RIR
1x5-7 @ Same weight
as last week’s 1st set
1x7-9 @ Same weight
as last week’s 2nd set
1x9-11 @ Same weight
as last week’s 3rd set
+ Last set Lengthened Partials
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
Last set Lengthened Partials
2x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
HOW TO READ
THE PROGRAM
WELCOME TO THE “HOW TO READ THE PROGRAM” SECTION! HERE, WE’LL
BREAK DOWN THE STRUCTURE OF OUR WORKOUT PLAN, MAKING IT EASY
AND STRAIGHTFORWARD FOR YOU TO FOLLOW ALONG. WHETHER YOU’RE
A PHEASYQUE TRAINING VETERAN OR YOU PICKED THIS PROGRAM FOR
THE FIRST TIME, UNDERSTANDING HOW TO READ AND INTERPRET THE
PROGRESSION IS KEY TO YOUR LIFTING SUCCESS, SO LET’S DIVE IN:
1
TRAINING BLOCKS OVERVIEW:
FIRST BLOCK OVERVIEW
A training block in this program
refers to a distinct 4-week phase,
each with its own specific training
objectives. Across the 12-week plan,
there are three such blocks, forming
a comprehensive and progressive
training journey. Each block is
carefully designed to build upon the
achievements of the previous one,
systematically advancing through
various aspects of training such as
progression, volume accumulation, and
intensity.
In this training block, we’re utilizing an advanced approach combining Upper/Lower
Split with Reverse Pyramid Training (RPT), integrated with Failure Training and an
introduction to Lengthening Partials. For those new to RPT, it’s a powerful training
method where you start your sets with the heaviest weight and gradually decrease
it in the subsequent sets, usually increasing the number of reps performed. This
aligns perfectly with Failure Training as it matches your energy and fatigue levels
throughout the session, allowing you to exert maximum effort with heavier weights
when your energy is highest, and then lower the intensity as fatigue sets in.
Additionally, we will start experimenting with the introduction of a new variable:
Lengthening Partials. These start as early as session 2 and will make an important
part of the program: these partials reps are performed at the end of sets, after
reaching failure in the full range of motion, thereby intensifying muscle tension to
reach failure even at longer muscle lengths.
The progression throughout this block is deliberately gradual, in order to allow for
more consolidated strength gains and heavy sets, to build your way up into the
program in a sustainable manner.
© PHEASYQUE | 2023
HOW TO READ
THE PROGRAM
2
WELCOME TO THE “HOW TO READ THE PROGRAM” SECTION! HERE, WE’LL
BREAK DOWN THE STRUCTURE OF OUR WORKOUT PLAN, MAKING IT EASY
AND STRAIGHTFORWARD FOR YOU TO FOLLOW ALONG. WHETHER YOU’RE
A PHEASYQUE TRAINING VETERAN OR YOU PICKED THIS PROGRAM FOR
THE FIRST TIME, UNDERSTANDING HOW TO READ AND INTERPRET THE
PROGRESSION IS KEY TO YOUR LIFTING SUCCESS, SO LET’S DIVE IN:
3
SECOND BLOCK OVERVIEW:
THIRD BLOCK OVERVIEW:
The second block of the program can be seen as the ‘meat’ of the
plan. In this phase, we continue with a similar rate of progression as
established in the first block, focusing on consolidating the exercises,
progression style, and the strategic use of Lengthened Partials. The
primary objective here is to “accumulate” both, in terms of weight
increments and overall volume, challenging your body to reach new
heights each week, managing the progression rate.
A key aspect of this block is the careful management of progression.
Do not overshoot the % increments, and stay on the lower end
(especially if more advanced). Follow the detailed progression in
load only if you’ve successfully completed all sets in the previous
session, reaching the upper range of your capacity. If that hasn’t been
achieved, it’s a good idea to take one more session or repeat the same
training week to consolidate the weights used. If the load increments
are excessively uncomfortable, or you feel like you’re not recovering
adequately for your preferences, you can re-adjust the loads to
prioritize quality of reps/load over quantity.
It does not get easier. The third and last block of the program
maintains the momentum of progression, but with a strategic
shift in training techniques. As we advance through this phase,
the frequency of Lengthened Partials gradually decreases. This
intentional reduction is designed to facilitate a slightly faster
recovery, which in turn aids in achieving quicker progression. The
rationale behind this is to decrease the overall fatigue accumulation
of lengthened reps, allowing your body to recuperate more
efficiently while still advancing in strength and muscle growth.
Simultaneously, we introduce the concept of back-off sets,
particularly in low-rep, high-intensity work. These sets are
performed after the primary heavy sets but at a slightly reduced
load, to allow for additional volume accumulation at lower
intensities, also ensuring that you’re still pushing your limits, albeit
at a more sustainable intensity.
© PHEASYQUE | 2023
HOW TO READ
THE PROGRAM
→
INTENSITY OF EFFORT, WITH RIR
WE USE ‘RIR’ (REPS IN
RESERVE) TO MEASURE
YOUR INTENSITY OF EFFORT
IN EACH SET.
THIS HELPS YOU DETERMINE
HOW HARD TO PUSH IN
EVERY WORKOUT, BASED
ON HOW MANY REPS YOU
CAN DO BEFORE HITTING
TASK FAILURE - THE POINT
WHERE YOU CAN’T COMPLETE
ANOTHER REP.
© PHEASYQUE | 2023
HERE’S HOW IT WORKS:
‘RIR 1’ means you should finish the set with
one rep left before you reach failure.
‘RIR 0-1’ signals that you should end the set
at, or just shy of, task failure.
For example, “Incline Barbell Bench Press: 1x4-6 @ RIR 1-2”
suggests selecting a weight that allows you to perform
within the range of a 4-6 reps, stopping just 1-2 reps short
of failure. You’re pushing hard, but not to total exhaustion,
unless it’s ‘RIR 0’.
If the program lists ‘4x4 @ RIR 1-1-0-0’, it indicates you
should perform four sets of four reps each. Choose a weight
that brings you close to failure by the fifth rep in the first
and second sets, and then go for full failure in the third and
fourth sets.
HOW TO READ
THE PROGRAM
→
COLOR SCHEMES AND NOTE INSTRUCTIONS
THE TERM “@ SAME LOAD” SIGNIFIES USING THE SAME
WEIGHT OF THE PREVIOUS WEEK’S SAME SET, UNLESS
SPECIFICALLY SPECIFIED DIFFERENTLY. BOLD SETS
HIGHLIGHT THE WEEK’S PROGRESSION CHANGES – LIKE
ADDED LOAD, REPS, OR AN EXTRA SET.
COLORS ON THE TRAINING SHEETS CATEGORIZE
EXERCISES:
Red These are designed to progress in a low-to-medium
rep range, focusing on building substantial strength while also
enhancing muscle hypertrophy. This approach ensures you gain
the maximum benefit in terms of both power and muscle growth
right from the beginning of your session.
© PHEASYQUE | 2023
Yellow ‘Superset Exercises’ in the program, it’s a time-efficient way to
train. In a superset, you perform two exercises back-to-back with no rest/
short rest in between. This works well, because the prescribed exercises
aren’t synergistic (they don’t work the same muscle groups), they’re
antagonists — meaning they target opposing muscle groups. For example,
after working on a bicep exercise, you might immediately switch to a tricep
exercise, or a Delt exercise. This approach allows one muscle group to rest
while you’re working the other, enabling you to put in a lot of effort without
overtaxing any single muscle group. Supersets are great for maintaining
intensity and saving time, as you’re effectively doing two workouts in the
time it would normally take to do one.
Blue “Accessory Exercises” are designed to complement your compound
lifts and focus on hypertrophy. These exercises are specifically chosen
to maximize tension on the targeted muscle groups. Unlike compound
movements that work multiple muscles at once, these accessory exercises
focus on individual muscles, at a slightly higher rep range.
Grey When you see ‘Lengthened Partial Reps’ in the program, it refers
to a specific way of doing some exercises. After you finish your regular
sets, you’ll add 1-2 sets of these partial reps right away, without taking a
break. These are not full movements; instead, you’ll focus on the first part
of the exercise where your muscle stretches under the weight. It’s all about
working on that stretching phase without going through the entire range of
motion. This technique helps give an extra boost to your muscle workout.
→
FOR AN EXTENSIVE SELECTION OF EXERCISE OPTIONS,
THE MUSCULAR™ EBOOK WILL BE YOUR GO-TO GUIDE, AS IT
OFFERS A WIDE RANGE OF EXERCISE VARIATIONS, GIVING
UPPER BODY EXERCISE
VARIATION CHEAT-SHEET:
YOU PLENTY OF WAYS TO TARGET DIFFERENT MUSCLE
GROUPS EFFECTIVELY. PLUS, IF YOU FEEL LIKE MIXING
THINGS UP, YOU’RE FREE TO SWAP OUT EXERCISES IN THE
TRAINING PROGRAM WITH YOUR PREFERRED VARIATIONS.
CHEST MUSCLES
INCLINE/DECLINE/FLAT BARBELL BENCH PRESSES
FLAT BARBELL/SMITH MACHINE/DB BENCH PRESS
INCLINE/FLAT/DECLINE MACHINE PRESSES
JUST MAKE SURE
TO STICK TO THE
PROGRAM’S OUTLINED
PROGRESSION
FOR THE BEST RESULTS.
CROSS CABLE FLYES
DIPS
ANTERIOR DELTOID EXERCISES
STANDING/SEATED OVERHEAD BARBELL PRESSES
- CABLE/DUMBBELL/KETTLEBELL FRONT RAISES
DON’T HAVE THE EBOOK YET?
YOU CAN FIND IT HERE:
HTTPS://PHEASYQUE.COM/TRAINING-PROGRAMS-AND-EBOOK.HTML
- SEATED DB OVERHEAD PRESS
- VIKING PRESS MACHINE
- Z PRESSES
© PHEASYQUE | 2023
MID DELTOID EXERCISES
BICEPS MUSCLES
SEATED/STANDING DB LATERAL RAISES
PREACHER MACHINE/EZ BAR CURLS
LYING CROSS CABLE LATERAL RAISES
SEATED DUMBBELL CURLS/
STANDING BARBELL CURLS
SINGLE ARM DB/CABLE LATERAL RAISES
BAYESIAN CABLE CURLS
EZ BAR/CABLE/KB UPRIGHT ROWS
ALTERNATE ARM MACHINE CURLS
STANDING MULTI-FLIGHT RAISES,
DELTOID RAISE MACHINE
SPIDER CURLS
OVERALL BACK MUSCLES
TRICEPS MUSCLES
HORIZONTAL CABLE/DB/BARBELL ROWSVERTICAL
CABLE/DB/BB OVER HEAD EXTENSIONS
ROWING MACHINES
CABLE TRICEP PUSH DOWNS (ANY ATTACHMENT)
HORIZONTAL ROWING MACHINES
BARBELL/DB SKULL CRUSHERS
PULL UPS/PULL DOWNS
JM PRESSES AT THE SMITH MACHINE
CHIN UPS/SUP. GRIP PULLDOWNS
CLOSE GRIP BENCH PRESSES
© PHEASYQUE | 2023
LOWER BODY EXERCISE
VARIATION CHEAT-SHEET:
QUADRICEPS MUSCLES
ADDUCTORS
- BARBELL SQUATS
- LEG PRESSES
- ADDUCTOR MACHINES
- SIDE LUNGES
- COPENHAGEN PLANKS
- BARBELL BACK/FRONT SQUATS
- PENDULUM SQUATS
HAMSTRINGS
- HACK SQUATS
- BB/DB ROMANIAN DEADLIFTS
- BULGARIAN SPLIT SQUATS/LUNGES
- BARBELL GOOD MORNINGS
- LET PRESSES (ALL ITS VARIATIONS)
- SMITH MACHINE RDLS
- LYING LEG CURLS
GLUTES
- BARBELL SQUATS
- SEATED LEG CURLS
CALVES
- BULGARIAN SPLIT SQUATS
- STANDING MACHINE CALF RAISES
- STEP UPS
- SEATED CALF RAISES
- HIP THRUSTS
- BARBELL/SMITH MACHINE CALF RAISES
- CABLE HIP ABDUCTION/ABDUCTORS MACHINE
- DONKEY CALF MACHINE RAISES
- CALF PRESSES
© PHEASYQUE | 2023
SET EXAMPLES +
UNDERSTANDING
PROGRESSION
01
RPT “REVERSE PYRAMID TRAINING” STYLE PROGRESSION
SESSION A
WEEK 5
WEEK 6
WEEK 7
WEEK 8
EXERCISES
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
30 deg. Incline Barbell
Bench Press or
30 deg. Incline DB Press
1x6-8 @ Last week’s first
set’s load + 2-5%
1x6-8 @ Same weight
as last week’s 2nd set
1x8-10@ Same weight
as last week’s 3rd set
1x6-8 @ Same weight as
last week’s 1st set
1x6-8 @ Last week’s
second set’s load + 2-5%
2x8-10 @ Same weight as
last week’s 3rd set
1x6-8 @ Same weight as
last week’s 1st set
1x6-8 @ Same weight
as last week’s 2nd set
2x6-8 @ Last week’s
second set’s load + 2-5%
1x6-8 @ Same weight as
last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x6-8 @ Last week’s
second set’s load + 2-5%
The RPT progression you’ll find in the program consists of multiple sets that scale in intensity as the weeks continue: as the load
decreases, the number of reps increases. The selected loads starts with the heaviest first, known as the “TOP Set” and it progresses
by decreasing intensity, within a low-to-medium rep range, one single set at a time.
© PHEASYQUE | 2023
02
VOLUME ACCUMULATION AT HIGH INTENSITIES
Seated, Machine Deltoid
Raises or Cable Lateral
Raises
4x4-6 @ RIR 0-1, aim to
use last week’s first set’s
load + 2-5%
1x6-8 @ Same weight
as last week’s sets
3x4-6 @ Same load
2x6-8 @ Same weight
as last week’s 1st set
2x4-6 @ same load
3x6-8 @ Same weight
as last week’s 1st set 1x8-10
@ RIR 0 +
Last set Lengthened
Partials
Once you reach the maximum reps for a set (RIR 0), the aim is to progressively add just one extra rep to a single, or various set at
a time. Once volume increases on all sets, we increase the load. This gradual increase is a practical approach to slowly increasing
training volume while maintaining a high intensity, in order to increase the number of “quality reps”.
03
VOLUME ACCUMULATION AT HIGHER REPS
Single Arm Horizontal
Rowing Machine
(Elbow Close to Torso)
3x8-10 @ RIR 0-1
1x10-12 @ Same weight
as last week’s sets
2x8-10 @ Same load
2x10-12 @ Same weight
as last week’s sets
1x8-10 @ same load
3x10-12 @ Same weight
as last week’s sets
Here the emphasis is put on methodically adding more repetitions to a TOP Set, and then consolidate the load at a slightly lower
rep-range. This will happen for single sets, but also at multiple sets at a time. As you progress, the idea is to push the boundaries of
your rep ranges gradually, while still maintaining the quality of high intensity: increase the reps for a set, then consolidate the load
for the other. If successful, you will bring the “back off” set up to a higher rep-range.
© PHEASYQUE | 2023
04
RAMPING + BACK-OFF SETS AT HIGH INTENSITIES
SESSION B
WEEK 9
WEEK 10
WEEK 11
WEEK 12
EXERCISES
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
SEST X REPS @ WEIGHT
Barbell Back Squats
1x4-6 @ Last week’s first
set’s
load + 2-5%
1x6-8 @ Lower the weight
by 5%
2x8-10 @ First set’s load -10%
1x4-6 @ Same weight as last
week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x8-10 @ First set’s load -10%
1x6-8 @ Same weight as last
week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
2x8-10 @ First set’s load -10%
1x8-10 @ Same weight as last
week’s 1st set
1x8-10 @ Last week’s second
set’s load + 2-5%
3x8-10 @ First set’s load -10%
In this squat example, you begin your sets with a heavy top set, then reduce the weight for the following set by a % load. The BackOff sets will work to reduce the intensity even more, and accumulate the load at a standardized weight. This load is not intended to
be as challenging as the first ones, therefore maximize the quality of these reps by properly controlling rep speed, slowly lowering
your descent and exploding on the ascent.
05
“LENGTHENED-PARTIALS” REPETITIONS
Machine Preacher Curls
1x3-5 @ 0-1 RIR
1x5-8 @ 0-1 RIR
2x8-10 @ 0 RIR +
Last Set Lengthened Partials
1x4-6 @ Same weight
as last week’s 1st set
1x7-9 @ Same weight
as last week’s 2nd set
1x9-11 @ Same weight
as last week’s 3rd set +
Last set Lengthened Partials
1x5-7 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x10-12 @ Same weight
as last week’s 3rd set
Last set Lengthened Partials
1x6-8 @ Same weight
as last week’s 1st set
1x8-10 @ Same weight
as last week’s 2nd set
1x8-10 @ Last week’s
third set’s load + 2-5%
Last set Lengthened Partials
‘Lengthened-Partials’ reps are an advanced training strategy inspired by recent findings in muscle development research. Once the
muscle is fully taxed by the working set, performed at full range of motion (ROM), the idea is to get as many “mini-reps” within the
lengthened ROM: In the machine preacher curls, for example, you want to perform partials from full elbow extension, to mid range!
© PHEASYQUE | 2023
FREQUENTLY ASKED
QUESTIONS
WHY ARE WE USING LINEAR PROGRESSION, AGAIN?
According to recent evidence-based guidelines [1], both
linear progression and periodized-style training yield similar
results for hypertrophy. Therefore, for the sake of simplicity,
linear progression was chosen for this program.
WHY ARE WE USING LINEAR PROGRESSION, AGAIN?
“Hard sets” refer to sets where you work close to
or until “task failure,” which is the point where you
cannot complete another repetition with the same
weight without significantly changing your exercise
technique. These sets are considered “hard” because
they require maximal (or close to maximal) effort when
you reach failure. The reason why sets to failure are
important–especially when using them as a metric in
order to gauge effort exertion–is because when sets
are taken to failure we maximize the hypertrophic
potential of the given training set [4, 5, 6]. This is why
training to (or very close to) failure is necessary when
wanting to maximize muscle growth [2].
WHY ARE WE TRAINING TO FAILURE SO FREQUENTLY?
The frequency of training to “failure” depends on various factors such as the frequency of training a muscle or muscle group, and
the duration and intensity of each session. Importantly, in a recently published Meta-Analysis by Z. P. Robinson and colleagues [2]
we can see that training to failure is positively correlates with the highest amount of muscular gains. This certainly needs to be
contextualized, but for this program, the training plan is structured in such way that frequent task failure training is allowed. In fact,
the “Upper/Lower” split allows for hard training of the muscles while also providing enough recovery time before re-training them, at
approximately 72h post session. From a recent study by Refalo et al [3] >48 seemed to be enough to get close to baseline, hence why
72h will be enough. This approach maximizes the hypertrophic stimulus within training sets and sessions, leading to more efficient
training for the intended goal. On the other hand, if a higher training frequency were adopted (5+ days), the intensity of each training
session should be reduced to enable effective training at such frequency. Additional information can be found on the “Effort-toVolume/Frequency” Model shared on Instagram previously, as well as additional posts covering the above-mentioned studies.
© PHEASYQUE | 2023
HOW IS THE EXERCISE ORDER STRUCTURED?
Given the fact that this program aims at maximizing
Hypertrophy, exercise order “won’t matter much” [7]. No,
I’m not saying that it doesn’t matter, however, compared to
Strength specifically, we can be more flexible – and use this
notion to our advantage. Muscles trained will alternate from
exercise to exercise in order to dissipate within-session
fatigue and get ready for the following hard sets targeting the
same muscles.
For example, we can see that in session 1,w1, Incline presses
are followed directly by some back work, then returning into
more volume work. While we could’ve done all of the chest
work back-to-back, this doesn’t necessarily hold truth when
hypertrophy is the goal. Therefore, if we can manage to rest
the muscles for a little bit and then retrain them shortly after,
with a couple extra hard sets, chances are we’re going to gain
better results overall, in the long term.
HOW LONG SHOULD I REST BETWEEN SETS?
The recommended rest time between sets varies based on
the exercises being performed. For most exercises, a 2 to 5
minute rest between sets is advised to allow for sufficient
recovery before the next set. For accessory work, a shorter
rest time can be used, if preferred. Overall, rest periods don’t
have to be strict and as long as sufficient rest is employed
to maintain high intensities of loads during each set, even a
self-selected rest interval strategy can be effective, if selfreported perception of recovery is taken into account. [8]
© PHEASYQUE | 2023
WHAT “TEMPO” SHOULD I USE FOR MY TRAINING SETS?
(I.E.HOW FAST SHOULD I MOVE EACH REPETITION?)
For most people, a self-selected tempo works great, as
long as the eccentric portion of the lift (when muscles
stretch under load, such as when lowering the bar in the
bench press) is controlled. The concentric (muscle fibers
shortening) should be explosive.
More information about lifting tempo, time under tension
(TUT), and their relationship with hypertrophy can be
found in my Instagram post
WHAT RANGE OF MOTION SHOULD I USE FOR
THE EXERCISES PERFORMED?
When performing exercises, it’s best to use a full range of
motion (ROM), especially focusing on the stretched portion
of each lift. Strive to actively stretch the muscles under
load, controlling the weight as you lower it rather than
just letting gravity do the work. Consistently use the same
ROM for all repetitions to develop a clear understanding
of ‘full depth’ in movements like squats or bench presses,
and build upon that foundation. For lengthened partials,
standardize your reps from the most lengthened point to
the mid-range of the movement.
WHY ISN’T THERE A DESIGNATED WARM-UP INCLUDED?
Although warm-ups have been shown to improve
performance [9, 10] and reduce the risk of injury [11, 12], they
don’t need to be complicated or excessively long. A simple
warm-up can be done by performing the exercise you intend
to train with, but at a lower intensity, and gradually increasing
the intensity as you work towards your heavier training sets.
HOW SHOULD I STRUCTURE MY TRAINING WEEK?
WHAT IF I CAN ONLY TRAIN 3 TIMES A WEEK?
The 12-Week Hardcore Hypertrophy Program is designed for
a 4-day training split. However, if this schedule doesn’t work
for you, there’s flexibility to adapt it. You can follow a hybrid
routine: alternate between 2 upper body sessions and 1 lower
body session one week, then 2 lower body sessions and 1
upper body session the next. This way, you’re still covering
the same split over a two-week cycle. For example, your
weeks would look like:
WEEK 1: UPPER1-REST-LOWER1-REST-UPPER2-REST-REST
WEEK 2: LOWER2-REST-UPPER1-REST-LOWER1-REST-REST
WEEK 3: UPPER2-REST-LOWER2-REST-UPPER1-REST-REST, AND SO ON.
The structure of your training week should be based on your
time availability. I would recommend following an “A-B-RestA’-B’-Rest-Rest” training week, but if this schedule is not
feasible for you, then make sure to aim for a 48-hour rest
period between the same workouts, such as Upper to Upper
and Lower to Lower sessions.
WHAT IF I MISS ONE TRAINING SESSION?
If you happen to miss a training session, there’s no need
to worry. Simply redo the missed session next time and
continue with the progression from that point. It’s important
to try and complete all sessions as planned.
© PHEASYQUE | 2023
WHAT IF I THINK I CAN PROGRESS FASTER THAN
THE PROGRAM SUGGESTS?
While it’s understandable to want to push yourself, it’s
important to be patient and avoid overloading your body
too quickly. The recommended % ‘s increase in weight per
session is designed to strike a balance between pushing
your limits and allowing your body to adapt to the increased
workload. However, if you feel confident and want to try
a slightly faster progression, you could try increasing the
weight on the higher end of the recommended increment
range,, but be aware that this may increase your risk of
injury and impact your recovery. Remember, consistent and
sustainable progress over time is key, so follow the program,
listen to your body and adjust accordingly.
WHAT IF, ON THE OTHER HAND, I STRUGGLE TO KEEP UP
WITH THE PROGRESSION?
WHAT IF I CAN’T COMPLETE THE EXACT NUMBER
OF REPS PER SET?
If you find the progression in the 12-Week Advanced
Hypertrophy Program challenging, remember that progress
rates can vary based on your training experience and
nutritional intake. Remember that beginners often see
quicker strength gains compared to seasoned lifters, and
that’s completely normal. The program allows for weight
increases ranging from 2% to 5%, and as a guideline, more
experienced lifters might lean towards the lower end of this
scale, while beginners can aim for the higher end. If even
these increments feel too demanding, consider a more
gradual approach with less than 2% increase in load.
It’s also fine to progress one set at a time. If you manage to
increase the load or reps in one set, keep the rest at their
current level until you’re ready to progress on those too. This
step-by-step approach ensures steady improvement without
overwhelming your current capabilities.
While rep schemes can be a helpful guide, they are not a
strict rule, but rather a general guideline. It’s important to
find a weight that allows you to move through the prescribed
*range* of repetitions, so that it’s easier to gauge progress
in the following weeks. If you find that you are able to easily
exceed the recommended number of reps, then it’s a sign
that the weight you’re using is too light and you can increase
it for the next set. On the other hand, if you can’t complete
the recommended number of reps and “fail” the set early,
aim to use the same weight in the next session, and strive
to hit a higher number of reps, surpassing your previous
performance. Only increase the weight and/or progression
once you’ve reached the recommended number of reps for
the set. It’s crucial to assess your progress, regulate your
efforts, and continue to progress gradually.
SHOULD I TAKE A DELOAD?
Designing deloads for a general program is not a simple task as it is challenging to consider the diverse range of individuals who
will participate in the program, and the difference on how a program may affect two individuals, let alone a bigger number. Based
on recent evidence [13] , deloads are not mandatory, particularly if you are making consistent progress and not experiencing
excessive fatigue. If you feel that the training volume is overwhelming, the progression is too rapid for you, and you are not recovering
adequately, consider incorporating a deload week or focus on progressing at a slower rate, making sure you’re eating adequately for
the purpose of muscle gains, and actually sleeping enough!
Coach Tips: If you decide to take a deload week, aim to reduce the overall training volume (number of sets), and a little bit of intensity
(weight on the bar), while trying to keep your training sets somewhat challenging. Focus on recovery, and ensure that you are
consuming an appropriate amount of food based on your goals.
© PHEASYQUE | 2023
WHAT IF MY GYM DOESN’T HAVE THE WEIGHTS FOR
PRECISE INCREASES IN LOAD?
It is not uncommon for gyms to lack the precise weights
needed to achieve the specified load increments of “2%” or
“5%”. However, this is not a significant issue and does not
affect the outcome. Simply aim to get as close as possible
to the recommended percentages and proceed from there.
Remember, the rules are not strict, they’re just general
guidelines!
WHAT IF I WANT TO CHANGE EXERCISES?
As mentioned previously in the exercise variation sheets, you
can certainly edit the training plan to best suit your needs
and preferences. In case you want to change exercises, you
can readily opt for variations that you find more appealing
or convenient. For instance, you may switch from barbell
movements to dumbbell ones, cables, or machines,
depending on what you prefer more. The important point
(that I want to stress) is to ensure that you adhere to the
progression guidelines laid out in the program. As long as
you’re targeting the muscles you’re supposed to target, with
X, Y, or Z exercise won’t be as important for me.
© PHEASYQUE | 2023
WHAT SHOULD BE MY APPROACH TO EATING DURING
THE PROGRAM TO ACHIEVE MAXIMUM GAINS?
Achieving maximum muscle growth during the program
requires as much attention to nutrition as to the training plan.
Consuming calories in excess of your body’s maintenance
requirements is key to maximizing muscle growth. This
involves eating slightly more than what is necessary to
sustain your current body weight, providing your body with
the fuel it needs to build new, strong muscles. For more
detailed information and general guidelines on bulking,
please refer to the post below.
CAN I RUN THE PROGRAM WHILE ON A “CUT”
(DIETING PHASE) ?
I would not recommended it. This is a common trap many
lifters fall into, as they don’t provide their bodies with enough
energy to sustain muscle growth. While beginners might
still see progress in line with the program’s goals on a slight
calorie deficit, more experienced lifters need some extra
energy to continue advancing, usually within 5% to 20%
above maintenance (approximately 250-500 extra calories)
[14, 15]. If you’re an advanced lifter, ensuring you’re not in a
calorie deficit is crucial for maintaining the energy necessary
for ongoing muscle development.
HOW MANY SETS PER MUSCLE GROUP PER WEEK ARE
WE ‘ACCUMULATING’ ?
We’re accumulating a minimum of 8 sets, up to a maximum of
15 weekly sets for some muscle groups, increasing the sets of
the lower-volume exercises as we progress into the following
blocks, to meet increased training capacity. Research shows
that staying within 10-20 hard sets per muscle group per
week [4] may be an optimum standard recommendation for
increasing muscle hypertrophy in young, trained athletes,
and despite higher volumes showing to potentially be
effective for very short periods of time [16], we’ll keep making
hard progress within the “optimal range” guidelines.
WHY ARE WE TRAINING EACH MUSCLE GROUP TWICE
A WEEK?
Research indicates that muscles typically recover from
intense training within 48 to 72 hours [3], and higher training
frequency can be more beneficial for muscle growth [17],
within reasonable limits. By distributing the total training
volume for a muscle group over two sessions instead of
cramming it all into one, we can accumulate more effective
training volume. There’s a limit to how much quality training
volume we can achieve in a single session before the
exercises become less effective and more about quantity
than quality. By splitting the weekly training volume for each
muscle group across two days, we ensure each session is
productive and conducive to growth.
© PHEASYQUE | 2023
WHY ARE LENGTHENED PARTIALS INTEGRATED IN THE
PROGRAM?
A great deal of research [18] suggests that superior
hypertrophic results are achieved when muscles are trained
at their lengthened position, perhaps even suggesting that
ROM it self may be inconsequential as long as muscles is
sufficiently challenged in their stretched position. For this
reason, including some partials in the program will serve to
add some variety to the training, as well as provide a great
hypertrophic stimulus.
WHAT SHOULD I DO AFTER I FINISH THE PROGRAM?
When done with the program you can re-run the same
progression by adjusting the loads with the new achieved
strength levels, or by making it more difficult by decreasing
the “proximity to failure” (getting closer to it). I personally
recommend giving the program multiple runs, especially if
it has worked well for you, as I’m sure you’ll learn more about
the progression the more you’ll play with it. Otherwise, if you’d
like to progress to newer blocks, then you can check my link
in bio for more info. www.instagram.com/Pheasyque
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© PHEASYQUE | 2023
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