Welcome to your monthly hypertrophy-focused training plan! This program is designed to help you build lean muscle mass through consistent effort, proper technique, and smart programming. Each workout targets specific muscle groups with volume, intensity, and progression in mind.

To get the most out of this plan, your main priority is progressive overload — that means working harder than last time on each set. Whether it’s by adding weight, completing more reps, improving form, or reducing rest slightly, your goal is to push yourself just a bit more every session. This is how growth happens.

Each workout includes guided videos for every exercise. Follow along closely and stick to the prescribed rest periods. Maintaining proper form is non-negotiable — it’s key to maximizing results and avoiding injury.

You also have the flexibility to make this program your own. Want to add an extra workout from your library? Go for it. Need to shift a session to a different day? No problem — just stay consistent and keep the effort high.

Most importantly, have fun and enjoy the process. Progress takes time, but every rep gets you closer to your goals.

If you ever have questions, concerns, or just want some guidance, don’t hesitate to reach out to your trainer. We’re here to support you every step of the way. Let’s get after it! 💪

Customized training split based on physique goals & weak points

Weekly workout plan adjustments based on check-ins

Sample nutrition templates (cutting, maintenance, lean bulk)

Monthly form check (video submission review)

Priority support (24-hour response time)

Monthly Q&A Zoom call with Uncaged coaches

Fully custom specific/macro-based nutrition coaching (weekly adjustments)

Weekly check-ins with feedback on training, diet, progress pics

Supplement guidance

Unlimited form/video analysis

Direct message access to your assigned Uncaged coach

Contest prep support or offseason strategy planning

Priority access to posing coaches and show prep resources