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12-week intermediate vegetarian hypertrophy program

A periodized 12-week Upper/Lower muscle building program featuring progressive overload and vegetarian-specific nutritional strategies.

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

Tags: hypertrophy, vegetarian, intermediate, periodization, deload

Tools used

Procedure

Procedure

  1. Macro & Nutrition Setup

    • Calculate user's TDEE using compute_tdee.
    • Set a caloric surplus of 250–500 kcal above maintenance to support tissue synthesis.
    • Calculate protein target using compute_protein_target targeting 1.6g to 2.2g of protein per kg of body weight.
    • Establish macro targets using set_user_macro_targets, prioritizing high-leucine vegetarian sources (soy, dairy, combinations of pea/rice protein).
    • Recommend daily supplementation of 5g Creatine Monohydrate using create_supplement to account for lower baseline stores in vegetarians.

  2. Mesocycle Block 1: Accumulation (Weeks 1-4)

    • Use create_week to generate a 4-day Upper/Lower split (Mon: Upper A, Tue: Lower A, Thu: Upper B, Fri: Lower B).
    • Set volume to 3–4 sets for compounds and 3 sets for isolation.
    • Prescribe a rep range of 8–12 reps at RPE 7–8.
    • Schedule Week 4 as a Deload: Use apply_deload_template or manually reduce sets by 50% and RPE to 5–6.

  3. Mesocycle Block 2: Intensification (Weeks 5-8)

    • Update workouts for weeks 5-7 to a rep range of 6–10 reps at RPE 8–9.
    • Incorporate Progressive Overload: Instruct the user via remember to increase load (2.5kg–5kg) once the top of the rep range is reached.
    • Schedule Week 8 as a Deload: Reduce sets by 50% and RPE to 5–6.

  4. Mesocycle Block 3: Peak Hypertrophy (Weeks 9-12)

    • Update workouts for weeks 9-11 to a rep range of 5–8 reps at RPE 9–10.
    • Emphasize mechanical tension and maximal motor unit recruitment.
    • Schedule Week 12 as the final Deload: Reduce sets by 50% and RPE to 5–6.

  5. Exercise Selection & Execution

    • Upper A/B: Bench Press/Weighted Pull-ups (Primary), Overhead Press/Rows (Secondary), Dips/Curls/Lateral Raises (Isolation).
    • Lower A/B: Squats/Leg Press (Primary), Romanian Deadlift/Leg Curls (Secondary), Calf Raises/Core (Accessory).
    • Monitor progress via add_exercise logs, checking for improvements in load, volume (reps), or density (shorter rest).

  6. Recovery Audit

    • If the user reports suboptimal recovery or high fatigue, use move_workout or reduce frequency to 3 days per week to ensure systemic recovery.