* Updated as of December 18, 2022 *
Ryan Jewers’s 12-week Men's Hypertrophy Program is designed for men looking to take their muscle and strength gains to the next level. This 70 page comprehensive program is extremely detailed and was delicately formulated using scientific principles and consciously constructed to optimize muscle growth for beginner-advanced lifters.
This program features 3 options to choose from depending on your training level and how many days you can train per week. (over 8 months worth of training!)
4x per week option.
5x per week option.
6x per week option.
Each training regimen includes two 6-week training blocks. These training blocks are periodized and structured accordingly to maximize performance and recovery by including introduction weeks and strategically designed accumulation Microcycles. This program uses weekly-undulating periodization by containing a dynamic double progression scheme to allow for gradual increases in volume and relative intensity over time as performance and recovery permits.
This program can be run longer and rerun.
Program Focus:
This program focuses on overall muscle development through strategic manipulation of training variables.
What’s Included: ✔️
Three separate 12-week training programs. (over 8 months worth of training!)
Detailed Preparation eBook (a detailed eBook covering how to prepare for the program and how to run the program most effectively).
Detailed Training Sheets
Session Calculated & Equated Volume Tables
Weekly Calculated & Equated Volume Tables
Warmup Guide
Exact Exercises
Exercise Substitutions (all exercises)
Exact Sets
Exact Reps
Exact Rest Periods
Exact Intensity (RIR)
Introduction Periods
Coaching Notes
Deloading Guide
Food Recommendations (added December 2023)
Example Meal Plan (added December 2023)
eBook Table Of Contents: ✔️
Welcome
Choosing a Training Split
Training Periodization
Warmup Routine
- Prior to Training
- During Training
Technique
- Execution
- Tempo
- Range of Motion
Exercise Selection
Exercise Sequencing
- Cross-Over Stimulus & Fatigue
- Unstable Exercises
Volume
- Is There An Optimal Range For Working Sets?
- Increasing / Decreasing Volume
Intensity
- Do I Follow The Prescribed RIR?
Rep Ranges
- How Do I Use The Rep Ranges?
- Progressive Overload
Tracking Performance
Rest Periods
- Intensity Techniques
Deloading
Introduction to Setting Up Your Nutrition
Thank You, Contact & Socials
Note:
If you are seeking individualized assistance and 24/7 support, apply for Ongoing 1-on-1 Fitness Coaching and myself or my manager will be in touch if you are selected.
