Onyx Hypertrophy: 12-Week Muscle Construction
Visible muscle in the mirror, week after week.
Adds the plan to My Library so you can check off each day as you train.
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
Weekly schedule
Your 7-day training split
Tap to see which day trains what
Weekly schedule
Your 7-day training split
Tap to see which day trains what
- MondayPush (Chest, Shoulders, Triceps)
- TuesdayPull (Back, Rear Delts, Biceps)
- WednesdayLegs (Quad bias)
- ThursdayUpper Body Pump
- FridayLegs (Posterior bias)
- SaturdayOptional arms + cardio · keep it easy (Zone 1, nasal-breath pace)
- SundayRest · optional 20–30 min walk or light mobility
Workouts
Onyx Hypertrophy: 12-Week Muscle Construction
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Shaker, belt, straps, sleeves, headphones. Zero friction in the morning = zero excuses.
Slow carb + lean protein (oats + whey, rice + chicken). Fuels heavy work without sitting heavy in the stomach.
500 ml water + a pinch of salt 30 min before training. Cramping and brain-fog usually = dehydration, not weakness.
Run the full 3-stage protocol above. Skipping it is the fastest way to leave 10% on the platform.
Weight, reps, RPE. If you don't track it, you can't progress it. Use the Onyx app or a notebook, just log.
Set the rest column as a timer on your watch. Drifting past rest kills intensity and stretches sessions 2x.
0.4 g/kg bodyweight. Whey + banana works, real meal works better. Recovery starts here.
Every 4–6 weeks drop volume 40%. Strength is built in recovery, not in extra sets.
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
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 3
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 4
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 5
Upper Body Pump
Higher-rep chest, back and delt work with short rest
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Dumbbell Press | 4 | 10–12 | 75 sec |
| Chest-Supported Row | 4 | 10–12 | 75 sec |
| Cable Chest Fly | 3 | 12–15 | 60 sec |
| Straight-Arm Cable Pulldown | 3 | 12–15 | 60 sec |
| Dumbbell Lateral Raise | 4 | 15 | 45 sec |
| Cable Bicep Curl | 3 | 12 | 45 sec |
| Triceps Pushdown | 3 | 12 | 45 sec |
Week 1 · Day 6
Legs - Posterior Bias
Hinge, hamstrings and glutes
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Romanian Deadlift | 4 | 6–8 | 3 min |
| Barbell Hip Thrust | 4 | 8 | 2 min |
| Bulgarian Split Squat | 3 | 10/leg | 90 sec |
| Seated Leg Curl | 4 | 12 | 60 sec |
| Cable Pull Through | 3 | 12 | 60 sec |
| Standing Calf Raise | 4 | 12 | 45 sec |
| Hanging Leg Raise | 3 | 12 | 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 | — |
Reviews & Ratings
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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.