Build Muscle
Engineered size. Visible every 4 weeks.
Volume, intensity and progression engineered for visible size.
- Length
- 8–16 weeks
- Sessions / wk
- 4–6
- Avg sets / muscle
- 12–18
- Deload
- Every 5th wk
Overview
What this is
Hypertrophy is a numbers game - total weekly hard sets, proximity to failure, and progressive overload across structured blocks. Onyx hypertrophy plans push 10–20 hard sets per muscle group per week with planned deloads and exercise rotation to keep every fibre under productive stimulus.
Why it works
Muscle grows when a fibre is challenged close to failure with enough total volume to drive protein synthesis above breakdown for ~36–72 hours. Onyx blocks hit that window twice per muscle per week, with intensity techniques layered in only where they outperform straight sets.
What's inside
Built into every block
- Upper/Lower or Push/Pull/Legs splits with optional arm/weak-point days
- Rep ranges 6–15 on compounds, 10–20 on isolations, RIR 1–3 on top sets
- Built-in deload every 5th week to manage systemic fatigue
- Exercise swaps for every machine - train at any commercial gym
- Progression logged by reps, load and RIR - not just weight added
- Mechanical drop sets, myo-reps and lengthened-partial finishers programmed in
Training structure
Block-by-block breakdown
Establish baseline loads. Sets per muscle 10–12. Stop 2–3 reps shy of failure. Movement quality and mind-muscle connection are the priority.
Sets per muscle 12–16. Tighten rest periods on isolations to 60–90s. Add one intensity technique per session (myo-reps or mechanical drop).
Cut volume 40%, keep intensity. Re-test a top set on the main lift of each session. Sleep and food go up, stimulants come down.
Sets per muscle 14–18, RIR drops to 0–1 on the last set of each exercise. Progressive overload measured weekly.
One muscle group gets a third weekly session. Volume on maintenance groups drops to a minimum effective dose.
Sample training week
A week in the program
- Romanian Deadlift 4×8
- Hip Thrust 4×10
- Seated Leg Curl 3×12
- Bulgarian Split Squat 3×10/leg
- -Seated Calf Raise 4×15
- -Pallof Press 3×12/side
- -Cable-only chest/back/arm circuit, 45 min, RIR 0–1, 60s rest
Coaching principles
Rules of the road
Stimulus, not destruction
The goal of every set is the smallest dose that grows muscle, not the biggest pile of fatigue. Train hard, recover harder.
Two exposures per week
Every muscle group gets at least two trainings per week, separated by 48–72 hours, to keep protein synthesis elevated.
Progress is multi-variable
Reps in reserve, load, range of motion, and tempo all count as progress. A clean 8 today beats a sloppy 10.
Rotate, don't rebuild
Swap one exercise per block, not the whole program. Continuity drives long-term adaptation.
Nutrition
Fuel the work
- Calories: maintenance + 200–400 kcal for a clean lean bulk
- Protein: 1.6–2.2 g per kg of bodyweight, spread across 4–5 feedings
- Carbs: 4–6 g per kg on training days, biased around the session
- Creatine 5 g daily, electrolytes pre-session, whey peri-workout if appetite is low
Recovery
Recover to repeat
- 7.5–9 hours of sleep - non-negotiable for hypertrophy
- One full rest day per week minimum, two if life stress is high
- Zone-2 cardio 1–2× per week to support recovery, not burn calories
- Soft-tissue work on lagging body parts, 5 minutes pre-session
Who it's for
Lifters with 6+ months of consistent training who want measurable size gains in chest, back, arms and legs over a full 12-week block.
Who it's not for
Total beginners (start with the Beginner Strength program first) and anyone in the last 6 weeks of a fat-loss cut.
Frequently asked
Answers, fast
Ready to start build muscle?
Open the Onyx app and pick the program tier that fits your level.