Size Accelerator 12 — Excel Workout Program

Make muscle size your training priority with Size Accelerator 12 by Iron Table Fit. This four-day-per-week program combines changing rep ranges, increasing weights, and phased training techniques for lifters who enjoy variety in a structured plan.

Choose your track

• Novice: 8 weeks, 4 days per week. Follow an upper/lower/rest/upper/lower schedule, with sessions lasting approximately 45–60 minutes. Two four-week phases reduce reps each week from 15 to 12 to 10 to 8 as weights increase. Phase one introduces the lifts without special techniques; phase two adds a rest-pause set to the final arm and leg exercises.
• Intermediate: 12 weeks, 4 days per week. Sessions last approximately 55–70 minutes. Three four-week phases cycle through 15, 12, 9, and 6 reps, combining lighter, higher-rep work with heavier, lower-rep training. Phase one introduces rest-pause, phase two adds drop sets, and phase three adds supersets. Designed for lifters whose progress has slowed and who are comfortable training close to failure.

Personalized training weights

Enter a test-set weight and reps, or a known one-rep max, for the bench press, barbell row, overhead press, and back squat. The workbook uses those inputs to calculate target training weights. Supports pounds or kilograms.

Equipment: Full gym access, including a barbell, rack, bench, dumbbells, cable station, leg press, and leg curl/extension equipment.

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.