Sunita Gurung
CSCS · IWF-2
Hypertrophy Block
Twelve weeks of accumulating tissue.
12 wks
4/wk
75 min
Intermediate
What this block is
Most people who want to be bigger are not training badly — they are training everything, all the time, and recovering from none of it. This block does the opposite. Eight lifts carry the load. Everything else is accessory work that exists to keep those eight moving.
Weeks one to three add sets. Week four halves them. That pattern runs three times, and the block ends with the same test session it started with, so the number on the page is a number you actually moved.
Entry: Six months of consistent lifting, or the Foundation block.
| Day | Focus | Main work |
|---|---|---|
| Day 1 | Lower — squat pattern | Back squat · Romanian deadlift · split squat · calf |
| Day 2 | Upper — press | Incline press · overhead press · dip · triceps |
| Day 3 | Lower — hinge | Trap-bar deadlift · hip thrust · leg curl · carry |
| Day 4 | Upper — pull | Weighted chin · row · face pull · curl |
| Back squat | 5RM |
|---|---|
| Trap-bar deadlift | 5RM |
| Incline bench press | 8RM |
| Weighted chin-up | 6RM |
What you leave with
- A re-tested five-rep max on all four primary lifts
- Weekly volume you can name, in sets per muscle group
- A written deload you take instead of skipping
Bring
Who coaches it
Aayush Rana
NASM-CPT · PN-1
Members who ran this block
Their measured start and finish, on the same page as the plan.
Rajan Shrestha
Twenty-four weeks, two blocks, forty-five kilos on the squat.
Questions people ask about this block
Some, if you eat to gain. The intake target we set with you is a surplus of roughly 250 kcal, which puts most people at 0.25–0.5 kg a month. We weigh weekly and adjust rather than guessing.
Yes. The fourth session moves to Friday and the Saturday game becomes your conditioning. Tell your coach in week one, not week nine.
Also under build muscle
Press & Pull
Eight weeks on the upper body, honestly.
Your first session costs nothing.
You will be met at the door, screened by a coach and put through a real session — not a sales tour. Wear flat shoes. We have everything else.