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Bodybuilding & Hypertrophy Training

A split that fits your week, set counts and progression rules you can follow, honest photos and measurements, planned bulks and cuts, and for competitors a show prep, posing and peak week run with a coach.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Bodybuilding & Hypertrophy Training, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

199

Starter tasks

🏋️ Fitness & Sport

Bodybuilding & Hypertrophy Training

Building muscle with structured hypertrophy splits, progressive overload, physique tracking and, for competitors, show preparation and peak week.

  1. Physique goal and starting point statement
  2. Baseline physique photos under fixed lighting
  3. Baseline tape measurements and scale weight
  4. Choosing a hypertrophy split for your week
  5. Exercise menu for every muscle group
  6. Starting weekly set count per muscle
  7. Set-level hypertrophy logbook
  8. Two-week maintenance calorie estimate
  9. Gym audit for machines, cables and dumbbells
  10. Double progression rules for every exercise
  11. Sunday volume and performance review
  12. Monthly physique check-in
  13. Morning weigh-in and weekly average
  14. Saturday meal prep for training days
  15. Daily protein target habit
  16. Mesocycle with a volume ramp and planned deload
  17. Exercise rotation at each block end
  18. Rest periods and session length discipline
  19. Quarterly progress review against your physique goal
  20. Reps-in-reserve calibration
  21. Controlled eccentrics and full range of motion
  22. Lengthened-position training for each muscle
  23. Myo-reps, drop sets and rest-pause used sparingly
  24. Macro tracking accuracy with a kitchen scale
  25. Reading hypertrophy research without the hype
  26. Filming working sets for range and tempo
  27. Lean bulk with a monthly gain ceiling
  28. Fat-loss phase that protects muscle
  29. Maintenance phase after a diet
  30. Specialisation block for a lagging muscle
  31. Cardio dose that fits a muscle-building phase
  32. Supplement shortlist with third-party testing
  33. Hiring an online physique coach
  34. First physique photoshoot
  35. Choosing a federation and first show
  36. Sixteen-week contest prep timeline
  37. Mandatory poses and individual routine
  38. Peak week plan agreed with your coach
  39. Show day kit, tan and food bag
  40. Post-show recovery and reverse diet
  41. Hypertrophy training around rotating shifts
  42. Travel weeks with hotel gym sessions
  43. Plant-based protein planning for muscle gain
  44. Minimum effective training through a crunch season
  45. Rebuilding muscle after a long layoff
  46. Cycle-aware training log for female physique athletes
  47. Competitor health checks across a prep
  48. Off-season plan from judges' feedback
  49. Coaching a training partner through their first mesocycle
  50. Three-year physique development plan

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Physique goal and starting point statement

Most lifters train for years toward a vague idea of bigger, which makes it impossible to judge whether a programme or a bulk is working. Writing one page that says what you want to change, by roughly how much, over what period, and whether competing is on the table gives every later decision in this area something to be measured against.

First tasks

  • Write down the three things you would change about your physique first
  • Decide whether a stage or photoshoot is part of the next two years
  • Note your training age, bodyweight and realistic gym days per week
  • Reread and rewrite the physique goal at the start of each training year @recurring(yearly)

Baseline physique photos under fixed lighting

Mirror checks are unreliable because lighting, pump and mood change what you see every day. A set of front, side and back photos taken in the same spot, light, time of day and clothing becomes the reference every future check-in is compared against, and it is the evidence a coach will ask for first.

First tasks

  • Pick a photo spot with a plain wall and steady light
  • Mark the floor and phone stand positions with tape
  • Take the four baseline poses fasted on a training-free morning
  • Save the set in a private dated folder

Baseline tape measurements and scale weight

Photos show shape, but a tape tells you whether an arm grew a centimetre or a waist crept up during a bulk. Measuring the same seven sites the same way, with a three-day average bodyweight beside them, gives a numeric baseline that makes later gains and losses impossible to argue with.

First tasks

  • Buy or find a flexible tape measure with a locking end
  • Write a landmark description for each of the seven sites
  • Measure every site twice and record the averages
  • Weigh yourself on three mornings and note the average

Make it yours.

Install Bodybuilding & Hypertrophy Training, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.