Tier 1 | 12 Weeks | Self Guided

Build a muscle building program that fits your life, with structure, rules, and guidance that actually works.

This is not a random workout generator.

It is a coach built hypertrophy system that lets you choose your own exercises while following clear rules around volume, reps, balance, and progression, so the program you design actually supports muscle growth.

You choose the exercises.
The system controls the structure.

What This Is

The Tier 1 Build Your Own Hypertrophy system gives you the framework a coach would use to design a muscle building plan, without locking you into a one size fits all program.

You choose exercises that suit:

• Your body

• Your equipment

• Your preferences

The system shows you:

• How to structure hypertrophy sessions

• How to manage weekly training volume

• How to balance muscle groups properly

• How to progress over 12 weeks to support hypertrophy

Flexible. Structured. Built for building muscle.

If you want a fully written bodybuilding plan instead, explore the Foundation Programs.
If you want muscle training written specifically for you, see the 12 Week Custom Personalised Training Program.

What You Get

• A 12 week Build Your Own Hypertrophy training template

• Hypertrophy focused exercise options covering:

  • All major muscle groups

  • Compound and isolation movements

• Clear guidelines for:

  • Rep ranges

  • Weekly volume

  • Exercise balance

• Support for training 2, 3, or 4 days per week

• Simple rules to manage:

  • Weekly workload

  • Recovery between sessions

• Built-in progression steps for:

  • Load increases

  • Rep increases

  • Set increases

Everything is coach designed to provide structure without guesswork.

Training Split Options

This Tier 1 hypertrophy system supports the following weekly layouts.

2 Days Per Week

• Full body or simple upper/lower structures

• Ideal for busy schedules

3 Days Per Week

• Full body or clear muscle group focused splits

• Balanced volume across the week

4 Days Per Week

• Upper/lower or similar straightforward hypertrophy splits

• Higher weekly volume with recovery built in

Each option includes rules so weekly volume, recovery, and progression stay aligned.

Tier 1 is intentionally limited to simple, proven split structures to keep muscle growth consistent and sustainable.

How It Works

1. Choose your weekly training split

2. Select hypertrophy exercises from the movement lists

3. Follow the set, rep, and volume rules for each session

4. Track training volume and performance week to week

5. Apply the progression rules to increase load, reps, or sets across the 12 weeks

You design the program.
The system keeps it focused on hypertrophy.

Who This Is For

This system works best for people who:

• Have some gym experience

• Want muscle growth as their primary goal

• Are frustrated with generic bodybuilding programs

• Need flexibility around schedule and equipment

• Want structure without losing autonomy

Who This Is Not For

This system is not designed for:

• Complete beginners with no gym experience

• Anyone wanting a fully done for you bodybuilding plan

• People who do not want to make training decisions

If you want every decision handled for you, see the Support Spectrum.

Why This Works

Most people struggle to build muscle not because they lack effort, but because their program lacks structure.

Common problems:

• Weekly volume is inconsistent or poorly managed

• Too much junk volume creeps in

• Progression is unclear or random

This system fixes that.

You get flexibility without chaos, with hypertrophy as the primary focus.

Progressing Beyond Tier 1

Tier 1 Hypertrophy keeps training:

• Structured

• Manageable

• Effective

If you want:

• Higher training frequency

• More advanced split options

• Deeper control over volume and progression

• Personalised feedback

That progression happens inside Tier 2 Train Yourself (NOT CURRENTLY AVAILABLE) or Coaching, as outlined in the Support Spectrum.

Important Notes

• This product does not include personalised coaching

• You are responsible for:

  • Exercise selection

  • Load management

  • Recovery decisions

• Always train within your capabilities and limitations

Where to Go Next

To explore other MHR Online pathways:

→ View all Foundation Programs for fully written muscle building plans
→ Explore Build Your Own Training Programs to pair hypertrophy with conditioning or strength
→ Learn how MHR Training Systems work for methodology and education
→ See the Support Spectrum to compare self guided and supported options

Build your hypertrophy program.
Follow the structure.
Earn the results.