GHOST BUILD
Twelve weeks of push, pull, legs. Written progressions, deloads built in, no guessing what to do next.
A full hypertrophy block. Weeks 1 to 4 build volume, 5 to 8 add intensity, 9 to 11 push to failure on the last set of every exercise, week 12 deloads. Log every set in the app and the progression targets set themselves.
The week
12 weeks · 5 sessionsPush A
chest, shoulders, triceps-
Bench pressShoulder blades pinned, bar to lower chest.4 × 6-8 · 150s rest
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Incline dumbbell press30 degree bench, elbows at 45.3 × 8-10 · 90s rest
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Dumbbell shoulder pressElbows slightly forward, full range.3 × 10 · 90s rest
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Cable crossoverSlight forward lean, meet in front of the hips.3 × 12-15 · 60s rest
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Lateral raiseLead with the elbow, stop at shoulder height.4 × 15 · 45s rest
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Skull crusherLower to the forehead, keep elbows in.3 × 10 · 60s rest
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Rope tricep pushdownElbows glued, split the rope at the bottom.3 × 15 · 45s rest
Pull A
back, biceps-
Conventional deadliftTake the slack out, push the floor away.4 × 5 · 180s rest
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Pull upFull hang, chest to the bar.4 × 8-10 · 120s rest
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Seated cable rowChest proud, squeeze the shoulder blades.3 × 10 · 90s rest
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Single arm dumbbell rowPull to the hip, no twisting.3 × 12 each · 75s rest
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Face pullHigh elbows, pull to the forehead.3 × 15 · 45s rest
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Barbell curlElbows pinned, no hip drive.3 × 10 · 60s rest
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Hammer curlNeutral grip, controlled tempo.3 × 12 · 45s rest
Legs A
quads, hamstrings, glutes-
Back squatBrace hard, knees track over toes, hit depth every rep.4 × 6-8 · 180s rest
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Romanian deadliftHinge at the hips, bar close, feel the stretch.3 × 10 · 120s rest
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Leg pressFeet mid-platform, do not lock out hard.3 × 12 · 90s rest
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Lying leg curlHips down, squeeze at the top.3 × 12 · 60s rest
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Walking lungeLong stride, torso tall, drive through the front heel.3 × 20 steps · 90s rest
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Standing calf raiseFull stretch at the bottom, pause at the top.4 × 15 · 45s rest
Push B
shoulder led-
Overhead pressGlutes tight, head through at lockout.4 × 6 · 150s rest
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Incline dumbbell press30 degree bench, elbows at 45.4 × 10 · 90s rest
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DipsLean forward for chest, upright for triceps.3 × AMRAP · 90s rest
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Lateral raiseLead with the elbow, stop at shoulder height.4 × 20 · 45s rest
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Rear delt flyHinge over, thumbs down, wide arc.3 × 15 · 45s rest
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Overhead tricep extensionDeep stretch, slow return.3 × 12 · 60s rest
Pull B
width and arms-
Lat pulldownDrive elbows down, no leaning back.4 × 10 · 90s rest
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Barbell row45 degree torso, bar to the belly button.4 × 8 · 120s rest
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Seated cable rowChest proud, squeeze the shoulder blades.3 × 12 · 75s rest
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Rear delt flyHinge over, thumbs down, wide arc.3 × 15 · 45s rest
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Incline dumbbell curlFull stretch at the bottom.4 × 10 · 60s rest
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Cable crunchCrunch the ribs to the hips.3 × 15 · 45s rest
Included
- Every session written out set by set
- Coaching cue on every exercise
- Logs into your training diary automatically
- Last session's weights shown while you lift