Hypertrophy Builder — Excel Workout Program

Train for muscle size and shape with Hypertrophy Builder by Iron Table Fit. This Excel workout program combines structured training volume, moderate weights, and steady progression, with separate novice and intermediate tracks.

Choose your track

• Novice: 8 weeks, 4 days per week. Follow an upper/lower/upper/lower split, with sessions lasting approximately 50–60 minutes. Designed for lifters who can still add weight almost every week.
• Intermediate: 12 weeks, 5 days per week. Follow an upper/lower/push/pull/legs split, with sessions lasting approximately 60–75 minutes. Designed for lifters whose progress has slowed and who know or can estimate their one-rep maxes.

How it works

The main lifts include the back squat, bench press, Romanian deadlift, and overhead press. Novice lifters enter starting weights and weekly increases to calculate target weights. Intermediate lifters enter one-rep maxes; the workbook uses a 90% training max to calculate targets across three four-week blocks, with lighter recovery weeks in weeks 4, 8, and 12.

Accessory exercises use rep and weight progression in the novice track and effort-based targets in the intermediate track. The workbook supports pounds or kilograms and includes tabs for guidance, progress tracking, and exercise swaps.

Format: One downloadable Excel workbook (.xlsx). Requires software that can open .xlsx files. This is an individual program, not the Complete Workout Plan Bundle. No physical item will be shipped.