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Strength - Muscle Growth - General - 12 Weeks
Sale

Strength – Muscle Growth – General – 12 Weeks

Original price was: 30,00 €.Current price is: 19,00 €.

A structured 12-week hypertrophy programme built on progressive overload and evidence-based volume targets. Four sessions a week, full-body coverage, and clear loading progression from the first week to the last.

CHARACTERISTICS
LEVEL: General
DURATION: 12 weeks
COMMITMENT: 3-5h/week
Plan Snapshot
  • Target Outcome: Increased lean muscle mass and maximal strength
  • Experience Level: General (Suitable from novice upward; technique guidance included)
  • Duration: 12 Weeks (Periodized: Accumulation, Intensification, Realisation)
  • Structure: Training building blocks of 3+1 load/unload weeks
  • Weekly Commitment: 3 to 5 Hours / Week
  • Four sessions per week, each 50–70 minutes
  • Delivered direct to your calendar via TrainingPeaks

Is This Plan For You? Hypertrophy responds to sufficient volume, applied close to failure, progressed over time. This plan structures all three rather than leaving them to session-by-session guesswork.

  • Evidence-Based Volume: Weekly set targets per muscle group sit within the range associated with reliable growth, and progress across the block.
  • Progressive Overload, Prescribed: Load and repetition targets advance week to week, with clear rules for when to add weight.
  • Full-Body Coverage: An upper/lower split that trains every major muscle group twice weekly.
  • Effort Calibrated: Every set carries a reps-in-reserve target, so intensity is defined rather than assumed.

Structured Sessions, Logged and Tracked Powered by TrainingPeaks, every session arrives with exercises, sets, reps, tempo, and loading guidance.

  • Mobile-Ready: Open the session on your phone in the gym and log each set as you go.
  • Progressive Loading: Prescriptions advance week to week so the stimulus keeps pace with your adaptation.
  • Zero Guesswork: Log on, view your session for the day, and execute.
Your Training Benefits
  • Progressive Session Design: Loading, volume, and exercise selection advance week to week rather than repeating the same workout.
  • Endurance-Compatible: Structured to sit alongside your swim, bike, or run training without compromising key sessions.
  • Exclusive Video Resources: In-plan demonstration videos for every movement, with cueing and common error corrections.
  • Fast Email Support: Get prompt answers directly from your coach whenever questions pop up about your training plan.
  • Risk-Free Guarantee: Finding the plan too easy or hard? We’ll swap it for a different level within 2 weeks of your purchase. Just email us.

Included with this plan: Movement demonstration library, a progressive loading chart, and guidance on protein intake and training-day nutrition to support adaptation.

Sample Views



The flexibility of a plan built around my erratic work shifts made consistent training possible without compromising my health.

Chris K. Custom training schedules designed around rotating work shifts.

The execution strategy and fueling guidance were absolute game-changers in helping me cross Europe on two wheels in 18 days.

Ciprian O. Ultra-endurance milestone: Cycling across Europe in 18 days.

Going from barely running 100 meters to finishing 42.2 km in eight months proved the incredible power of structured progression.

Vio B. From a 100-meter effort to finishing a full marathon in 8 months.

Age is truly just a number when you have a plan built around smart recovery and progressive strength.

Dan A. Proving that age is no barrier by conquering the 70.3 distance.

Having a plan that truly catered to my unique strengths and limitations made all the difference in crossing those finish lines.

Margaux D. Personalized plans leading to Half and Full Ironman finishes.

I learned how to manage my energy across three disciplines, turning my running base into a complete triathlon skill set.

Alex G. Transitioning from pure runner to multi-sport triathlete.

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MAKE YOUR OWN PLAN

Not sure which plan fits your current level and targets? Take our 1-minute quiz to get an instant recommendation tailored to your sport, race date, and weekly schedule.

Training Plan Quiz

Take our quiz to get personalized recommendations on the right plan for you.

1. Sport 2. Goal 3. Level 4. Target 5. Volume 6. Availability 7. Details

What are you training for?

What specific distance or focus is your goal?

How would you rate your experience with this distance or discipline?

When is your target race or goal date?

OR

What is your current weekly training volume over the last 4–6 weeks?

How many days per week can you consistently commit to training?

Are there any training preferences?

CONTACT DETAILS
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