Onyx Hypertrophy: 12-Week Muscle Construction
Visible muscle in the mirror, week after week.
Goal
Maximum lean mass
Duration
12 Weeks
Frequency
5 days/wk
Level
Intermediate
Full program
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Workout Summary
Onyx Hypertrophy: 12-Week Muscle Construction
A push / pull / legs split engineered around mechanical tension and metabolite accumulation. Compounds drive the heavy work, isolations sculpt the detail, and weekly volume rises in deliberate waves so you grow without burning out.
Who it's for
- Lifters with 6+ months of consistent training
- Anyone tired of program-hopping without visible change
- People who want a real plan, not a YouTube split
What you get
- 12 weeks of wave-loaded hypertrophy
- 5 sessions per week, fits a 60-minute slot
- Built-in deload and PR test week
- Substitutions for every machine and cable
Pre-session protocol
Warm-up · do this before every workout
Nutrition
Nutrition · Hypertrophy
Lean bulk: +200–300 kcal over maintenance, 1 g protein per pound, carbs centered around training. Track weekly bodyweight average and adjust monthly.
Supplementation
Supplementation
Creatine (5 g), whey or blend protein, electrolytes around training, and caffeine pre-workout if tolerated. Skip the pre-workout cocktails.
Sleep & Recovery
Sleep & Recovery
8 hours of sleep, one full rest day, and a deload every fourth week. Soft tissue work post-leg-day pays off mid-program.
Training Overview
Training Overview
Push / Pull / Legs / Upper / Lower with an emphasis on the bench, squat, and weighted pull-up as anchor lifts. Accessory volume scales up through week 8 before the deload + retest block.
12 Weeks · Progression
Progression
Weeks 1–4 build base volume. Weeks 5–8 intensify with top sets at RPE 8–9. Weeks 9–11 add a fifth working set on key lifts. Week 12 is a deload and 1-3RM retest.
Weekly Schedule
Weekly Schedule
Workouts
Onyx Hypertrophy: 12-Week Muscle Construction
Week 1 free preview · Weeks 2–12 unlock after purchase
Week 1 · Day 1
Push
Chest / Shoulders / Triceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 8, 8, 6, 6 | 2–3 min |
| Incline Dumbbell Press | 3 | 10–12 | 90 sec |
| Seated DB Shoulder Press | 3 | 10 | 90 sec |
| Cable Lateral Raise | 4 | 12–15 | 60 sec |
| Overhead Rope Triceps | 3 | 12 | 60 sec |
Week 1 · Day 2
Optional · Active recoveryZone-2 Walk
Easy 30–40 min walk — outdoor or treadmill. Conversational pace, builds aerobic base and speeds recovery.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | 1 | 30–40 min | — |
| Treadmill Incline Walking | Optional finisher | 2 × 5 min @ 6% incline | 2 min |
Week 1 · Day 3
Pull
Back / Biceps
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Weighted Pull-Up | 4 | 6–8 | 2–3 min |
| Barbell Row | 3 | 8 | 2 min |
| Chest-Supported Row | 3 | 10–12 | 90 sec |
| Face Pull | 3 | 15 | 60 sec |
| Incline DB Curl | 3 | 10–12 | 60 sec |
Week 1 · Day 4
Optional · Active recoveryBike + Mobility
Light spin to flush the legs, then core and mobility to protect the joints for tomorrow's lift.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Cycle | 1 | 25–30 min easy | — |
| Plank | 3 | 30 sec | 45 sec |
| Hanging Leg Raise | 3 | 10 | 60 sec |
Week 1 · Day 5
Legs - Quad Bias
Squat focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Back Squat | 4 | 6, 6, 5, 5 | 3 min |
| Leg Press | 3 | 10–12 | 2 min |
| Walking Lunge | 3 | 10/side | 90 sec |
| Leg Extension | 3 | 12–15 | 60 sec |
| Standing Calf Raise | 4 | 12 | 60 sec |
Week 1 · Day 6
Optional · Active recoveryRow + Core
Low-intensity rowing intervals + core stability. Keeps you moving without taxing the nervous system.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Rowing Machine | 5 | 3 min easy / 1 min rest | 1 min |
| Side Plank | 3 | 30 sec/side | 45 sec |
| Bicycle Crunches Easy | 3 | 20 | 45 sec |
Week 1 · Day 7
Optional · Active recoveryFull Rest or Light Walk
Take the day off, or just walk 20–30 min and stretch. Recovery is when the gains happen.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | Optional | 20–30 min easy | — |
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FAQ
FAQ
Can I run this on a cut?
Yes, but expect strength to plateau. Keep volume the same and reduce intensity techniques in the last 3 weeks.
What if I miss a session?
Push it to the next day and shift the rest of the week back. Don't double up - recovery is the variable that grows you.
Run this in the Onyx app
Track every set. Auto-progress every week.
This program is built right into Onyx - videos, logging, deload triggers and PR alerts.