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Hypertrophy program
Your hypertrophy program
A program built to grow muscle — a proper split with the frequency and volume to drive hypertrophy, sensible periodization, and real progression models that adapt as you log.
Free in early access · Your full plan before you create an account · Adjust it anytime
What your first week could look like
An example session — with the exact demos from your plan
This is one real hypertrophy session: a warm-up, four movements in the growth rep range, then a short finish. In the app every movement comes with a short video demo — the same ones below — plus your coach's cue and the exact sets and reps.
Work through the four movements in order as straight sets — controlled reps, short rests, quality over ego.
Incline Dumbbell Press
3 × 10 · controlled
Set a low incline, press up and slightly together, and lower under control until you feel the stretch across the upper chest. Smooth tempo — no bouncing off the bottom.
Cable Row
3 × 12 · squeeze
Sit tall, pull to your belly and drive your elbows back, squeezing the mid-back for a beat. Let the weight stretch your lats forward each rep — full range, no rocking.
Lateral Raise
3 × 15 · strict
Lead with your elbows, raise to shoulder height with a slight lean, and lower slowly. Light and strict beats heavy and swung — the side delts grow on control.
Cable Curl
3 × 12 · full range
Elbows pinned at your sides, curl up without swinging and squeeze at the top, then lower all the way to a full stretch. Constant tension from the cable — that's the point.
Tap play to watch a drill demo — the same muted, looping clips your plan uses. Unmute or go full screen once it's running.
What your plan looks like in the app
Every session comes with coach guidance — and your progress gets logged, not guessed.
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app.getmycoach.ch
Your plan is built around you
Your coach shapes the plan from what you tell us — not an idealized week you'll never hit.
Goal
Grow overall size or bring up a lagging muscle group
Level
Novice, intermediate or advanced lifter
Training days
How many days a week you can lift
Equipment
Full gym, dumbbells at home or machines
Time per session
45 to 75 minutes
Weak points
Muscle groups you want to prioritize
Recovery
How well you sleep and recover between sessions
Feedback
Reps and effort you log, so volume adapts each week
Your coach tells you why you're training something
Who this plan is for
Your plan in 3 minutes
- 1
Pick your goal
Tell your coach what you're training for.
- 2
Set your level & week
Your experience, available days and equipment.
- 3
Preview your plan
See your first weeks day by day — no account needed until you start.
- 4
Train & log
Follow the sessions and log what you actually did.
- 5
Your coach reads it back
It reads your logged weeks against its own prescription — and when a week did not work, it holds the coming step-up and tells you what it changed.
What this plan covers
Frequently asked questions
- What split will I get?
- A split matched to your experience and training days — with the frequency and volume per muscle group needed to drive growth, chosen by your coach.
- How much volume per muscle group?
- Enough to grow without burying your recovery — your coach sets it from your experience and days, then adjusts it from what you actually log.
- How does progression work?
- Through real models — double progression, RIR-based intensity and intensity techniques — guided by what you log, with planned recovery weeks so you keep progressing.
- Is it free?
- Yes, GetMyCoach is free during early access.
Build your first hypertrophy program
Preview your personal plan first — no account needed — and only start if it fits you.
See your whole plan first — your free account comes when you start it. No credit card.