Zero-BS Beyond 12 Weeks: Hypertrophy Guide

You Have Built the Foundation. Now It Is Time to Build the Body.

You have completed the beginner strength system. Now what? This is your complete transition plan from beginner to intermediate — from building strength to building serious muscle. A full 12-week hypertrophy program with every exercise, set, rep, and progression strategy laid out in zero-BS detail.

What You Get:

• The Science of Hypertrophy (Simplified) — The three drivers of muscle growth explained without the textbook fluff. Includes a rep range stimulus chart.
• The Complete 4-Day Upper/Lower Split — Every exercise for all 4 training days (Upper A, Lower A, Upper B, Lower B) with sets, reps, rest periods, and coaching notes.
• Nutrition for Muscle Growth — Protein targets, calorie surplus guidelines, and a macro breakdown table for lean bulking, maintenance, and cutting.
• The 12-Week Progression Roadmap — A phased volume progression plan with a weekly sets-per-muscle chart so you always know exactly what to do.
• Recovery, Sleep and Supplement Basics — The only supplements worth your money and why sleep is your most powerful anabolic tool.

Format: Instant Download PDF | 9 Pages | Zero-BS Fitness Series