The Workout Program to Get You Huge. In fact, you can build muscle, lose fat and get in the best shape of your life without even walking out the door. Here’s your 12 week muscle building program for beginners. Hypertrophy training is generally accomplished by performing within the 6-12 rep range for each set, although some may argue the 8-12 rep range is more optimal.. Another factor contributing to muscle … If you’re looking to get huge, you have to stimulate a hypertrophic response. You will be allocating four days a week to hypertrophy training, with an optional fifth day to work on areas of the body that need a little extra or to make up the exercises that you missed during the week … The 12 week program is an intermediate to advanced weight training program that is designed to build lean muscle. For example, the bodyweight staple of press-ups are a great place to start. All you have to do is follow the 3 different programs each week. You’ve got 3 workouts per week… If you follow the program and it’s suggest meal and supplement schedule, I can almost promise to you that you will add some beef to your body. I need to build muscle and bulk with the help of a massive calorie surplus; keep that relentless metabolism fed and … The 12-week workout plan: results from our fitness transformation test. This 12-week hypertrophy cycle is designed to set the foundation for muscle hypertrophy (growth). With that being said, all I can say is that you have to take this 12 week … The Program: Beginner Muscle Building.