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Thread: 12 week program?

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  1. #1
    LittleJake JSully's Avatar
    Join Date
    Feb 2004
    Phoenix, AZ

    12 week program?

    Anyone have a good 12 week program?

    I plan on bulking come the first of the year and I've read about the 12 week program before but can't quite remember how sets/reps/# of exercises per bodypart go...

    I believe it goes Hypertropy -4 weeks/ Strength -4 weeks/ Power -4weeks...

    Hypertrophy being in the 10-12 rep range, Strength in the 6-8 rep range, and Power in the 1-3 rep range.

    As I said, I'm not completely sure about all this which is why I'm asking. I DO prefer pretty high volume workouts so loading on the sets is no problem for me as when I bulk it's difficult for me to overtrain because I easily consume the required calories and I make sure I get plenty of sleep.

    Well, any comments/suggestions are greatly appreciated. Thanks.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel =

  2. #2
    permanently bulking Titanium_Jim's Avatar
    Join Date
    Oct 2004
    Mesa, AZ
    I'm no expert, but it sounds good to me. If you do it, let us know how it goes.
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  3. #3
    As I Am Paul Stagg's Avatar
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    Dec 2000
    Baltimore, MD, USA
    What is your goal?
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