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12 Week Hypertrophy Program?


#1

I need a good, free hypertrophy program. Preferably 12 weeks but I will except anything. Please help thanks


#2

Well, tell us about yourself… What are your stats, what have you been doing? What kind of workouts do you enjoy? How often can you lift?


#3

lift weights for the next 12 weeks :wink:

Dude, there are literally thousands upon thousands of free programs not only on the internet, but on the website you are currently on. Pick ANY of them and get working.


#4

I want to gain muscle quickly as possible, I’m a male 5’7 135 so I’m pretty skinny. I worked out about 3 months before track season and saw results just not as quick as I’d like so now that I’ve gotten into the flow with track I’m ready to start a training program(not track related) just want to gain muscle


#5

Here is a solid 12 week program


#6

Literally no one sees results as fast as they’d like, in weight training or anything else actually. You are in for a world of hurt in life if you expect things to happen as fast as you like in any endeavor.


#7

I meant that as I think there would be a quicker way to gain muscle if I changed my training


#8

You are actually in a good position, because you said that you did get results on your previous program, thus you know for a fact that that program works.

I recommend following that exact program, and putting 100% effort and consistency into it.

As you said, you know it works. And as I said, no one is ever satisfied with their rate of progress… so your best bet is to stick with a program you know works (which you have given zero details about, so I’m not sure how you expect anyone to recommend something “better”)


#9

It was a program through the weightlifting class at school. And after 3 months it gets very boring and monotonous. I just want a good hypertrophy program I looked for one on google and couldn’t find anything for some reason so I came here


#10

What did you think of the one I provided?


#11

It was good not quite what I want tho, have anymore suggestions?


#12

No, because you haven’t said what the issue is with it. It would just be me shooting in the dark.


#13

Curious how much lean muscle weight do you actually believe your going to put on in 12 weeks?


#14

Maybe 1-3lbs, I gained strength with my old program just not as much muscle. And yes Ik strength comes from muscle but I want muscle gain to be the focus


#15

I just want an effective program that’s focus is on building muscle mass


#16

Ok…1 to 3 lbs is more than doable in 12 weeks based on what I think your experience level is… curiously what did you dislike with the program that @T3hPwnisher suggested?


#17

Try the one I posted.


#18

Okay still open for suggestions


#19

Nothing was wrong with it I just got tired of it, very repeative and boring at the end so I don’t want to restart it again


#20

what where you actually doing?