Build muscle with structured, evidence-based hypertrophy programming.
Train with 3 or 4-day options, flexible exercise selection, and built-in progression designed to increase muscle size, improve physique, and support long-term results.
$62.99
A complete hypertrophy-focused training system built to increase muscle size, improve body composition, and develop strength through higher-volume, intelligently programmed training. Includes multiple training splits, flexible exercise selection, and built-in progression to drive results without guesswork.
Try a Free 2-Week Sample
Why Choose the Bodybuilding I Program?
What’s Included
- 4 full hypertrophy programs
- Multiple training splits (PPL + Upper/Lower)
- Exercise selection system with full customization
- RPE-based loading guidance
- Double progression and repeat set strategies
- Conditioning programming (3–5x/week)
- Full hypertrophy + nutrition guide
- Lifetime updates
Is This Program Right For You?
- Lifters focused on building muscle size and improving physique
- Intermediate trainees ready for higher training volume
- Strength athletes in an off-season hypertrophy phase
- Anyone wanting structured bodybuilding programming without guesswork
- Users who want flexibility in exercise selection and scheduling
- Prefer full-body training? Choose Hypertrophy I
- Want to prioritize strength? Consider Strength templates
Welcome to the Second-Generation Bodybuilding I Program
Ever wanted a program that focused on muscle growth that isn’t full of gimmicks? Maybe you’re a powerlifter who wants to switch it up, or you’re an intermediate lifter that wants to put on some size. Perhaps you’re looking for a program to run while you’re on a cut.
If any of these sound like where you’re currently at, the new Second Generation Bodybuilding 1 program is right up your alley!
WHO’S IT FOR?
The Second-Generation Bodybuilding I programs are designed for individuals who meet the following criteria:
- Trainees who want to prioritize muscular size (e.g. hypertrophy). While we expect that most people using this program will also get stronger in the exercises trained and improve their conditioning, the program is focused on driving muscle growth.
- Have some previous experience (>3 months) training. If you’re new to training that’s great! We recommend our Beginner Template to start. If you’re not new to following a training program, this should be a great fit.
Start Building Muscle with a Proven Plan
Follow a structured hypertrophy program designed to help you build size, improve physique, and train with confidence.
4 full programs • 3 & 4 day options • Built-in progression • App + spreadsheet access
Get StartedOne-time purchase • Lifetime access • Train on your schedule
Frequently Asked Questions
This program includes four total programs: two 8-week blocks with both 3-day and 4-day training options. You can run blocks individually or back-to-back depending on your goals.
You can choose between 3-day and 4-day training splits. The 3-day program uses a push/pull/legs structure, while the 4-day option uses an upper/lower split.
Most lifting sessions take about 60 minutes. Conditioning sessions typically range from 20 to 45 minutes.
At minimum: a barbell, rack, plates, and a bench. The program also supports dumbbells, machines, and other equipment if available.
Yes. You can select exercises based on your preferences, equipment, and limitations while maintaining the integrity of the program.
Yes. The program includes 3–4 conditioning sessions per week designed to support endurance without interfering with hypertrophy or strength progress.
You can repeat blocks, progress into the next block, or transition into another program depending on your goals.
This program is best suited for lifters with at least 3 months of training experience. Beginners should start with a beginner program before progressing to this.
PRODUCT SUPPORT & ACCESS
You’ll have ongoing access to support for this program through our web forum and email. If you have questions or need help along the way, our team is here to assist. All purchases include lifetime access to your program materials.
Because this is a digital product with immediate access, refunds are not available. If you’re unsure whether this program is right for you, feel free to reach out before purchasing—we’re happy to help you decide.
Program files are available for download when purchased through the Barbell Medicine website. Purchases made within the Barbell Medicine app provide in-app access only.
