4-Day / 12-Week Beginner Hypertrophy Program

• 12 weeks of organized training with a clean, day-by-day layout
• Weeks 1–3 (3 days/week): Push / Pull / Legs to build base strength and technique
• Weeks 4–12 (4 days/week): Upper/Lower rotation for continued muscle gain
• Balanced muscle coverage: chest, back, shoulders, arms, quads, hamstrings, glutes, calves
• Clickable exercise library: Every movement includes a hyperlinked demo video from our Riverview Movements YouTube library so you can check form instantly from your phone or tablet.

• Dumbbells and a bench

• Barbell with rack (for squats/bench)

• Cable or lat pulldown station

• Leg extension + leg curl machines

• Leg press machine

Progression rule of thumb:
When you hit the top of the rep range for all sets with good form, increase load next time by the smallest available jump.

• Push Day (early weeks): Dumbbell Bench → Chest Fly → Skull Crushers → V-Bar Pushdowns

• Pull Day (early weeks): Dumbbell Row → Supinated Lat Pulldown → EZ Curl → Incline DB Curl

• Leg Day (early weeks): Barbell Squat → Dumbbell RDL → Leg Extension → Leg Curl

• You’re new to structured lifting and want a clear, simple plan you can follow with confidence

• You have basic gym access and want professional structure without 1-on-1 coaching

• You prefer short, efficient workouts that still deliver results

• You appreciate having video demonstrations built directly into the plan

Do I get video demonstrations?
Yes! Every exercise in the PDF includes a hyperlinked video. Tap the movement name on your phone/tablet (or click on desktop) to watch a short demo from our Riverview Movements library.

How do I know when to add weight?
Once you can complete the top end of the rep range with solid form on all sets, increase the load slightly next time.

How long are the workouts?
Most sessions are ~60 minutes.