4-Day / 12-Week Beginner Hypertrophy Program
$25.00Price
This progressive 12-week program is built to help beginners add muscle and strength using foundational exercises, smart rep ranges, and simple, effective progressions. You’ll start with 3 sessions per week, gradually increasing to 4 sessions by Week 4, giving your body time to adapt and grow—without burning out.
You’ll always know what to do and how to do it with tap-to-view exercise videos embedded throughout the program.
Format: Instant PDF download
Experience level: Beginner → early-intermediate
Time commitment: 3 days/week for weeks 1-4 and 4 days/week for weeks 4-12
Ideal training setting: Gym access (dumbbells, barbell, basic machines)
- 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.