Mhr Online - 5 Day Hypertrophy & Bodybuilding Program (12 Weeks)

Build size, strength, and definition with our science backed 12 week hypertrophy program designed for those ready to take their training to the next level.

This structured 5 day split combines progressive overload, high volume accessory work, and smart recovery strategies to maximise muscle growth while improving overall performance. Whether you're chasing a lean, aesthetic physique or simply want to pack on serious muscle, this program lays out exactly what to do, no guesswork, no wasted effort.

Over 12 weeks, you’ll cycle through carefully planned training phases to keep you progressing:

• Foundation Phase (Weeks 1-3) - Build baseline strength, perfect technique, and prepare your body for volume.

• Hypertrophy Phase (Weeks 4-7) - Push muscle growth with optimal rep ranges, advanced intensity techniques, and balanced workloads.

• Strength & Power Phase (Weeks 8-11) - Increase overall lifting capacity while maintaining hypertrophy focus.

• Deload & Recovery (Week 12) - Strategic reset week to consolidate gains and set up the next block.

Each workout includes:

• Clear sets, reps, and rest periods

• A mix of compound lifts and targeted isolation work

• Built in progression so you’re consistently improving

• Optional conditioning finishers to complement aesthetics with performance

Whether you train at home or in a commercial gym, this program is written to get results without fluff. All you need to do is show up and follow the plan.

Perfect For

• Intermediate to advanced lifters looking to maximise muscle growth

• Anyone wanting a structured, no BS bodybuilding approach

• Gym-goers who thrive on clear direction and measurable progress

Disclaimer:
This program is coach designed to achieve a specific outcome, but it does not take into account any previous or existing injuries, health conditions, or individual limitations. It is not tailored specifically to your personal circumstances.

MHR Fitness Online accepts no liability for any injury, loss, or damage sustained through the use of this program. By purchasing and following this program, you acknowledge that you participate at your own risk.

If you have an injury, pre existing health condition, or any concerns about starting a new training program, please seek advice from a qualified health professional before beginning.

Always train responsibly, listen to your body, and stop immediately if you experience pain or discomfort.