IFX TRAINING CLUB
IFX Hypertrophy 12 — Resources Hub
ADVANCED 12-WEEK HYPERTROPHY • HIGH VOLUME • PROGRESS WEEKLY
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Hypertrophy 12 — Start Here
Get set up once. Then execute weekly.
Program Overview + Schedule (3-Day / 4-Day)
How this plan is structured and how to choose your split.
Program Rules (Progression + Intensity + Volume)
Exactly how to progress week to week without guessing.
Recovery Week Swap (Optional Deload)
No programmed deloads—use this when needed.
Exercise Substitutions (Quick Swap Guide)
Swap movements without breaking intent.
RPE + RIR Quick Guide
Know exactly how hard to push on every set.
Warm-up Standards
How to ramp for heavy sets and stay joint-ready.
The 4 R’s of Recovery
Simple recovery framework that supports growth.
Nutrition for Hypertrophy
Surplus vs maintenance, plus simple adjustment rules.
Hypertrophy 12 — Start Here
High volume works best when tracking + recovery are locked in.
- Download and choose your split: 3-Day (fewer sessions, longer) or 4-Day (best for volume).
- Set targets with /macro-calculator.
- Build a realistic baseline day with /meal-builder.
- Track workouts + nutrition daily. Adjust every 7–14 days using performance + recovery.
- Use the Recovery Week Swap anytime fatigue gets ahead of you.
Download the IFX Fit App:
Rule: Volume only counts when reps are clean. If form breaks, the set is done.
Program Overview + Schedule (3-Day / 4-Day)
15–20 hard sets per muscle per week. Progress weekly.
Who it’s for: Intermediate/Advanced lifters who can recover from higher weekly volume.
Focus: High-quality hypertrophy + measurable progression.
Deloads: Not programmed—use the Recovery Week Swap when needed.
Focus: High-quality hypertrophy + measurable progression.
Deloads: Not programmed—use the Recovery Week Swap when needed.
Choose your split
4-Day Split (Recommended)
Best distribution of volume and recovery.
Sessions are manageable and consistent.
Sessions are manageable and consistent.
3-Day Split
Fewer sessions, but longer and denser workouts.
Use supersets to manage time.
Use supersets to manage time.
Weekly intent
- Weeks 1–3: build momentum (most sets ~2 RIR)
- Weeks 4–8: steady progression (mostly 1–2 RIR)
- Weeks 9–12: hardest block (0–1 RIR only on isolation/pump work)
Program Rules (Progression + Intensity + Volume)
These rules apply to both the 3-day and 4-day versions.
Effort Standards
Main lifts (first movement)
RPE 7–9 (≈ 1–3 RIR)
No grinders. Stop when form or bar speed breaks.
No grinders. Stop when form or bar speed breaks.
Accessories / hypertrophy work
Mostly 0–2 RIR (hard, clean reps).
Isolation can touch 0–1 RIR if form stays perfect.
Isolation can touch 0–1 RIR if form stays perfect.
Double Progression (Reps → Load)
Use the rep range given (ex: 3×8–12).
Step 1: Add reps week to week at the same load until you hit the top of the range on all sets.
Step 2: Add load next week (upper: +2.5–5 lb • lower: +5–10 lb), then build reps back up.
Step 1: Add reps week to week at the same load until you hit the top of the range on all sets.
Step 2: Add load next week (upper: +2.5–5 lb • lower: +5–10 lb), then build reps back up.
Volume Target
15–20 hard sets per muscle per week.
If recovery is great → add 1–2 sets to the muscle you want to bring up.
If joints hurt or performance drops → remove 2–4 sets for 1 week.
If recovery is great → add 1–2 sets to the muscle you want to bring up.
If joints hurt or performance drops → remove 2–4 sets for 1 week.
Rest Times
- Main lifts: 2–3 minutes
- Big accessories: 90–120 sec
- Isolation/pump: 45–75 sec
- Supersets: A→B minimal time, then 60–90 sec before the next round
Optional Intensifiers (Weeks 9–12 only)
Max 1–2 intensifiers per workout, on isolation only (not on squats/deadlifts).
Choose one: 1 drop set OR rest-pause OR myo-reps.
Choose one: 1 drop set OR rest-pause OR myo-reps.
Recovery Week Swap (Optional Deload)
No programmed deloads—use this any time fatigue gets ahead of you.
Use this if: sleep worsens • joints ache • soreness stays high • performance drops 2+ sessions • motivation tanks.
Recovery Week Rules (7 days)
- Keep the same workouts
- Cut sets by ~40–50%
- Drop load 10–15%
- Keep 3–4 RIR (RPE 6–7)
- Remove intensifiers
- Keep cardio easy (or reduce)
After the recovery week: return to your normal training and continue progression where you left off.
Exercise Substitutions (Quick Swap Guide)
Keep the same pattern + intent. Swap only if needed.
Swap rules: Keep the pattern (push/pull/squat/hinge) • keep the reps • keep the effort.
| Movement | Best swaps | Intent |
|---|---|---|
| Bench / Incline | DB Press • Machine Press • Smith Press | Strong press + controlled eccentric |
| Squat | SSB • Hack Squat • Leg Press (hard) | Quad/glute stimulus + bracing |
| Hinge (RDL/Deadlift) | DB RDL • Hinge Machine • Good Morning (light) | Hamstrings/glutes without back takeover |
| Row | Cable Row • Machine Row • 1-Arm DB Row | Back thickness + scap control |
| Pulldown/Pull-up | Neutral Pulldown • Assisted Pull-up • 1-Arm Pulldown | Lat tension + full stretch |
| Lateral Raise | Cable Lateral • Machine Lateral | Delts, not traps |
| Leg Extension/Curl | TKE / Sissy (assist) • Slider Curl / Band Curl | Isolation volume + joint friendly |
RPE + RIR Quick Guide
Use this to choose the right weight and stop sets before form breaks.
What they mean
RIR: reps you could still do cleanly before failure.
RPE: how hard the set felt (1–10).
RPE ↔ RIR Cheat Sheet
| RPE | RIR | What it feels like |
|---|---|---|
| 10 | 0 | Max effort — testing only |
| 9 | 1 | Very hard — 1 clean rep left |
| 8 | 2 | Hard — 2 clean reps left |
| 7 | 3 | Moderate — fast reps |
| 6 | 4+ | Easy — warm-up/recovery |
Warm-up Standards
Ramp properly so your work sets are clean and strong.
1) General Warm-up (3–5 min)
Incline walk • bike • row • jump rope (easy pace). Goal: raise temperature, not fatigue.
2) Movement Prep (3–6 min)
- Upper: band pull-aparts + scap push-ups + light rows
- Lower: goblet squats + hinge drill + glute bridges
3) Ramp Sets (minimum 3)
| Set | Load | Reps | Notes |
|---|---|---|---|
| Warm-up 1 | Light | 8–10 | Smooth ROM |
| Warm-up 2 | Moderate | 5–6 | Brace + groove |
| Warm-up 3 | Heavier | 2–3 | Should feel snappy |
| Optional | Near work | 1 | If needed for confidence |
The 4 R’s of Recovery
High volume demands high recovery.
1) Refuel
Protein 0.8–1.0 g/lb • carbs support training • hydrate daily
2) Repair
Sleep 7–9 hours • spread protein • manage soreness with movement
3) Reset
Mobility 5–10 min/day • steps • lower stress
4) Reload
Warm-ups + progression rules • consistency beats spikes
If sleep is poor and performance is dropping, use the Recovery Week Swap.
Nutrition for Hypertrophy
Fuel the volume. Adjust based on trend weight + performance.
Best default: slight surplus
+150–300 kcal/day above maintenance.
Supports strength, pumps, and recovery.
Supports strength, pumps, and recovery.
If you want recomp
Train hard at maintenance and keep steps high.
Slower scale changes, strong performance.
Slower scale changes, strong performance.
Macro defaults: Protein 0.8–1.0 g/lb • Fat 0.25–0.40 g/lb • Carbs = fill the rest.
Adjust: If weight isn’t moving after 14 days, add/subtract ~100–150 kcal/day.
Adjust: If weight isn’t moving after 14 days, add/subtract ~100–150 kcal/day.