Looking to build bigger, leaner muscle fast? A 12-week hypertrophy blueprint is a great way to achieve your goal. This type of program typically involves a structured workout plan with progressive overload, focusing on compound movements like squats, deadlifts, and bench presses.¹

Here's a general outline of what you can expect from a 12-week hypertrophy program:

• Phase 1: Building Foundation (Weeks 1-4): Focus on building strength and increasing muscle mass with moderate volume and intensity.

• Phase 2: Strength Development (Weeks 5-8): Increase intensity and focus on raw strength, with a mix of compound movements and progressive overload.

• Phase 3: Muscle Endurance (Weeks 9-12): Focus on higher rep ranges and muscle endurance to achieve a leaner, more defined physique.

Some key exercises to include in your program are² ³:

• Squats and leg presses for lower body development

• Bench presses and incline presses for chest and shoulder development

• Deadlifts and rows for back and overall strength

• Bicep curls and tricep extensions for arm development

Remember to also focus on proper nutrition and recovery to support muscle growth and repair.

Would you like more information on creating a customized workout plan or nutrition adv