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12-week hypertrophy and strength progression

A periodized 12-week Upper/Lower split program focusing on mechanical tension, metabolic stress, and double progression.

Static — this skill doesn't adapt to your week.

Tags: hypertrophy, strength, periodization, weightlifting

Tools used

Procedure

Procedure

  1. Initial Assessment & Setup

    • Retrieve user history and preferences using get_user_history and get_user_preferences.
    • Explain the Three-Mesocycle structure (Foundation, Hypertrophy, Strength).
    • Determine the starting weight for primary lifts (Squat, Bench Press, Deadlift, Overhead Press) based on previous logs or ask the user for recent performance data.

  2. Mesocycle 1: Foundation & Technique (Weeks 1–4)

    • Use create_week to generate a 4-day Upper/Lower split (Upper A, Lower A, Upper B, Lower B).
    • Set volume to 8–10 sets per muscle group per week.
    • Set intensity to RPE 7 (approx. 3 reps in reserve).
    • Instruct the user to add 2.5–5 lbs per session for linear progression.
    • Week 4 (Deload): Use update_workout to reduce total sets by 50% and decrease loads by 20%.

  3. Mesocycle 2: Hypertrophy Accumulation (Weeks 5–8)

    • Progress to high volume (12–16 sets per muscle group per week).
    • Increase intensity to RPE 8–9 (1–2 reps in reserve).
    • Implement the Double Progression Model:
      • Target a rep range (e.g., 8–12).
      • Use update_exercise to prioritize adding reps until the top of the range is hit for all sets.
      • Increase weight by 2.5–5% once the rep target is achieved, resetting reps to the bottom of the range.
    • Week 8 (Deload): Reduce sets by 50% and loads by 20%.

  4. Mesocycle 3: Strength & Peak Tension (Weeks 9–12)

    • Adjust volume to moderate-high (10–12 sets) but prioritize higher relative loads.
    • Increase intensity to RPE 9–10 (0–1 reps in reserve).
    • Focus on absolute load increases for primary compound movements.
    • Week 12 (Peak/Recovery): Schedule final heavy tests for Week 11, followed by a full recovery week in Week 12 with reduced intensity.

  5. Workout Structure (Repeat for each Mesocycle)

    • Upper A (Push Focus): Bench Press, Overhead Press, Lat Pulldowns, Tricep Extensions.
    • Lower A (Quad Focus): Squats, Leg Press, Leg Curls, Calf Raises, Core.
    • Upper B (Pull Focus): Weighted Pull-ups, Rows, Chest Flyes, Bicep Curls.
    • Lower B (Posterior Focus): Deadlifts, Romanian Deadlifts, Leg Extensions, Calf Raises, Core.

  6. Monitoring & Adjustments

    • Review logs weekly. If a user fails to hit the bottom of the rep range for two consecutive sessions, adjust the RPE or load using update_exercise.
    • Use plan_week at the start of every new mesocycle to confirm the training schedule and volume targets.