12 WEEK MUSCLE BUILDING WORKOUT PLAN | PHNM HYPERTROPHY TRAINING PROGRAM | DIGITAL DOWNLOAD
$10.99
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$10.99
Regular price
$12.00
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12 WEEK MUSCLE BUILDING WORKOUT PLAN | PHNM HYPERTROPHY TRAINING PROGRAM | DIGITAL DOWNLOAD
$10.99
Sale price
$10.99
Regular price
$12.00
PHNM Brand
PHNM 12-WEEK MUSCLE & HYPERTROPHY TRAINING PROGRAM
Digital Download — Delivered by Email Upon Checkout
Organized Hypertrophy. Not Random Bodybuilding.
The PHNM 12-Week Muscle & Hypertrophy Program is a complete hypertrophy-focused training plan designed to build lean muscle, increase strength, and create visible physique changes through structured, intelligent progression.
Intentionally divided into two mesocycles, volume, reps, and intensity are adjusted across the full 12 weeks to maximize muscle growth while managing fatigue. You're not just doing more workouts — you're following a plan that evolves as your body adapts.
Build muscle. The right way.
PHNM Brand
How the Program Is Structured
Program Overview
12
Total Weeks — 4 Days Per Week
Full-body muscle coverage each week with planned set and rep changes to drive adaptation
FULL PROGRAM
P1
Phase 1 — Foundation
Builds work capacity, technique, and muscular endurance across weeks 1–6
WEEKS 1–6
P2
Phase 2 — Intensification
Increases challenge with adjusted rep schemes and loading to continue driving muscle growth
WEEKS 7–12
What This Program Focuses On
Building lean muscle mass
Progressive overload across all major lifts
Balanced upper- and lower-body development
Hypertrophy-specific rep ranges and volume
Long-term progression instead of short-term burnout
Training Style
Barbell and dumbbell compound lifts
Machine and cable-based accessory work
Hypertrophy-driven rep ranges (8–15+ reps)
Balanced push, pull, hinge, squat, and carry patterns
Core training included throughout
Who This Program Is For
Lifters focused on muscle growth and physique development
Anyone tired of guessing what to do in the gym
Intermediate lifters looking for a long-term plan
Athletes in an off-season hypertrophy phase
Not designed for beginners new to strength training.
Equipment Needed
Barbell and plates
Dumbbells
Cables and selectorized machines
Standard gym equipment
What You'll Get
A complete 12-week hypertrophy training program
Two clearly defined phases with built-in progression
Structured weekly volume and rep schemes
A plan designed to build muscle — not just burn calories
Built by PHNM Coaches
All PHNM digital programs and manuals are created by performance and nutrition coaches Joshua Ortegon and Gray Gaines Achille — grounded in decades of hands-on coaching, long-term athlete development, and practical, real-world application.
Delivery
This is a digital product. The program will be emailed to you upon checkout.