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12-Week Muscle Growth Program

Eiad's Smart Hypertrophy System is a 12-week muscle growth program designed for intermediate to advanced individuals, aiming to increase weight from 70kg to 85kg. The program includes a structured 7-day split focusing on push, pull, legs, and active recovery, with specific exercises and guidelines for each day. Emphasis is placed on proper form, muscle activation, and recovery to optimize muscle growth.

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eiad.hazem1010
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4 views1 page

12-Week Muscle Growth Program

Eiad's Smart Hypertrophy System is a 12-week muscle growth program designed for intermediate to advanced individuals, aiming to increase weight from 70kg to 85kg. The program includes a structured 7-day split focusing on push, pull, legs, and active recovery, with specific exercises and guidelines for each day. Emphasis is placed on proper form, muscle activation, and recovery to optimize muscle growth.

Uploaded by

eiad.hazem1010
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Eiad's Smart

Hypertrophy
System
Scientific 7-Day Split - Road to
85kg

⏳ Duration: 12 Weeks
🎯 Goal: Muscle Growth
⚡ Intermediate-
Level: Advanced

Program Progress Week 3 of 12

Start: 70kg Goal: 85kg

Day 1: Push Muscles


Chest, Front Delts, Triceps

Incline Bench Press 3 × 6-8


Keep slight arch, control descent - rest 2 min
Upper Chest

Flat Dumbbell Press 4 × 8-10


Lower until elbows parallel - rest 90 sec
Mid Chest

Dumbbell Shoulder Press 3 × 8-10


Neutral grip if shoulder discomfort - rest 90 sec
Front Delts

Cable Lateral Raises 3 × 15


Pause at top, no swinging - rest 60 sec
Side Delts

Prioritize chest activation early. Maintain


shoulder safety and full control during
pressing movements.

Day 2: Pull Muscles


Back, Biceps, Rear Delts

Close-Grip Lat Pulldown 3 × 12


Control full stretch & squeeze - rest 90 sec
Lats

T-Bar Row 4 × 10
Drive with elbows not biceps - rest 90 sec
Mid Back

Deadlift 3×5
Flat back, use belt if heavy - rest 2-3 min
Posterior Chain

Focus on full range of motion. Squeeze


shoulder blades during pulls. Strict form
for curls.

Day 3: Legs + Core


Quads, Hamstrings, Glutes, Abs

Barbell Squat 4 × 6-8


Break parallel, core braced - rest 2 min
Quads, Glutes

Romanian Deadlift 3 × 10
Stretch hams fully - rest 90 sec
Hamstrings

Perform squats with full control and


depth. Focus on glute-hamstring
connection during RDLs.

Day 4: Active Recovery


Mobility, Regeneration

Mobility Work 20-30 min


Focus on tight areas

Light Cardio 15-30 min


ANTAKHA

Recovery is where the magic happens.


Muscles grow when you rest. Prioritize
sleep and nutrition.

Eiad's Hypertrophy System • 7-Day Scientific Split


• 2025

‫زود علي ده‬

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