THEHYPERTROPHYBLUEPRINT.

It's built for beginners who are new to the gym and don't know where to start, and for intermediate lifters who train regularly but have lost direction or hit a plateau. Women can use it too. You choose your split based on your training experience and how many days a week you can train, and you set your weights by RIR, so the method is the same for everyone. How much you eat is also based on your body weight, activity level, and goals, not on your gender.

If you train 3 days a week, choose the full-body program. You alternate routines A and B with a rest day in between, for example on Monday, Wednesday, and Friday. If you train 5 or more days a week, choose the 3-split program. You train legs, push, and pull on three days in a row, rest one day, and repeat that 4-day cycle, which works out to about 5.25 sessions a week. If you're new to training, start with the full-body program and move to the 3-split once you're comfortable.

You get the program PDF, 19 exercise form videos, and two fillable workout logs (full body and 3-split). The PDF includes a 4-week routine for each split, form guides for all 19 exercises, nutrition, rest and recovery, how to log your workouts, and a one-page cheat sheet to use at the gym. To watch a form video, tap the video button in the PDF or scan its QR code.

You adjust weight and intensity by RIR (reps in reserve): the number of extra reps you could still have done with good form when you finish a set. Start with a comfortable weight at around RIR 2–4. After that, most working sets are done at RIR 2, adjusted between 1 and 3 depending on the exercise and your experience. The program explains how to set up top sets and back-off sets and how to add weight over time.

Four weeks won't completely transform your physique, but your body will change. If you follow the program and take care of your eating and sleep, your muscles will get firmer, and photos taken under the same conditions before you start and after 4 weeks will show where your shape has changed. If you keep logging your workouts and apply progressive overload, your weights and reps will go up too. How much you change depends on your training experience, diet, and sleep.

Personalized coaching isn't included. Instead, so you can run the program on your own, every exercise comes with form instructions and a form video, along with clear rules for choosing and increasing your weights and a way to log your workouts.

Checkout is handled by Litt.ly, and you don't need to create an account. After payment, you'll get a download link by email for the program PDF and two fillable workout logs (full body and 3-split). You can read them on your phone, tablet, or computer. Open the logs in an app that supports fillable PDFs and fill them in after each workout.