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Fundamentals Hypertrophy Program
What’s Included
- Monday: full body #1
- Tuesday: rest
- Wednesday: full body #2
- Thursday: rest
- Friday: full body #3
- Saturday: rest
- Sunday: rest
- Monday: upper body #1
- Tuesday: lower body #1
- Wednesday: rest
- Thursday: upper body #2
- Friday: lower body #2
- Saturday: rest
- Sunday: rest
- Monday: chest and triceps
- Tuesday: legs and abs
- Wednesday: back and biceps
- Thursday: rest
- Friday: legs and abs
- Saturday: shoulders and arms
- Sunday: rest
Each routine is 8 weeks long and you have the option to start with whatever program fits your schedule best. After you finish the first of the three programs, you are instructed on how to advance to the others included. Each routine is designed to use a simple, linear progression: the most effective and efficient way for beginner-intermediate lifters to progress with BOTH muscle and strength gains.
What’s Included
You Will Also Get
Program Explained: the science behind the program (26 scientific references)
This section of the program explains exactly what is wrong with most popular training programs and why the fundamentals method is more effective. It also explains the program’s details like volume, intensity and frequency in simple, science-based terms.
In case there are any exercises you’re not sure how to perform, I’ve included demo videos for every exercise.
There are also technique cues from me within the program itself so you’ll know exactly how to tweak the form for best results during training.
- Exact sets (warm up & working), reps, exercises and rest times
- A complete warm up routine
- Tracking sheet within the program
- LSRPE tracking for accountability (how hard was your LAST set?)
- Coaching notes from me: technique and mind-muscle connection cues for every exercise
This program is NOT just an eBook. In addition to everything above, you also get a full excel sheet that includes boxes for tracking weights on every exercise
- Anatomy and biomechanics section
- A complete FAQ’s section
- Training support & customer service
WHAT YOU WILL NEED
FREQUENTLY ASKED QUESTIONS
Yes! If you are still in your first year or two of training, this program was made for you.
Yes! Anyone who is looking to build muscular size and strength will benefit from this program. This program will build all the muscles of the entire body proportionally. If you’re looking for a little more focus on lower body or glutes, you can check out my Women’s Specialization Program or Glute Hypertrophy Program.
Because of the Exercise Substitutions section, it is doable. For example, if you can’t bench press, you can replace the bench work in this program with dumbbell press, machine chest press or dips and run the rest of the program as is. If you can’t deadlift, you can replace the deadlift work with hip thrusts and/or lower back extensions. If you can’t squat, you can replace the squat work with front squats, hack squats or leg press. If you buy the program and aren’t sure if you can tweak it to fit your needs, feel free to reach out to my coaching support team and we will help you adjust the program or offer a refund if it ends up being unsuitable for you. However, because one of the main objectives of this program is to increase strength on the Big Three lifts, if you’re unable to perform any of those lifts, this is not the best program for you at this time. I suggest you consider running one of my other programs instead. Feel free to try my free program selector to find which program is best for you.
There are three separate 8-week splits included. The Full Body Split will have you in the gym 3 days per week, the Upper/Lower Split will have you in the gym 4 days per week and the Bodypart Split will have you in the gym 5 days per week. All three splits use similar exercises and volumes, so you can run whatever split best suits your schedule. You also have the option to run all three splits one after another.
You only need a power rack, barbell, bench and (ideally) some dumbbells to run this program. Because there are exercise substitutions included for every exercise, you can run this program with basic lifting equipment and can tailor it to fit your situation. To run the program exactly as written (without any substitutions) however, you would need gym access as there are a few cable and machine exercises included as well.
If you have any other questions, please feel free to reach out to my coaching support team at any time.
If you have any other questions, please feel free to reach out to my coaching support team at any time.
Simple and easy to follow, if something doesnt work for you, there are many other substitutes in the program.
I've been lifting on and off for a decade but got back into a routine in August of 2023. After 13 months, I can balance regularly getting to the gym 3 days a week for an hour due to work demands and having a toddler at home. Jeff put together a program that has helped me break through som plateaus, enjoy the big power lifts (mainly deadlift and squats) again, and experience the best kind of soreness. I have about 8 weeks left in my bulk and I know this program will get me to my goals.
Had around 12 sessions so far, making good progress regarding the progressive overload. Hope to see some visual changes in few months
As I have seen some of Jeff's videos I assumed his workout program should be high quality, but I got quite disappointed. My problem with it is that even though it's marketed for beginners there is not too much work put into explaining exercises. Sure, there are links attached, but some of them are just pieces of different videos of his and it's not all clear. Proper form is really important, but the amount of time I have to put myself into researching how to do them properly is too much. Not worth the money I spent. I wish he would make for this program one video explaining all those exercises, then I would be happy with what I got. I understand if you already know a lot about working out you should be satisfied, but for a total beginner, I wouldn't recommend.
Fundamentals Hypertrophy Program