Alex BromleyFor novice-intermediate lifters with full-gym access who want structured 5-day hypertrophy training.
Alex Bromley designed this program under the belief that muscle stops responding to monotonous high-volume work alone. He split 12 weeks into three blocks to break stagnation via intentional stimulus rotation. The first block accumulates volume to build a growth base, the second mixes intensity using pyramids to re-diversify stress, and the final block prioritizes high-intensity reverse pyramids to deliver the most potent quality stimulus first. By cycling stimulus, load order, and rep schemes, the program delays adaptation and maximizes hypertrophy.
프로그램 구성
The 12 weeks are divided into three 4-week blocks. Block 1 uses high-rep, mid-intensity multi-set volume to stimulate each muscle twice weekly and establish a hypertrophy base. Block 2 applies pyramid loading (increasing load, decreasing reps within the same exercise) to blend volume and intensity, front-loading compound lifts and using accessories to plug weaknesses. Block 3 switches to reverse pyramids, putting the heaviest/highest-quality effort first, then reducing load and raising reps to secure total stimulus. Training runs 5 days per week with full-gym equipment assumed. Progressive overload is expressed differently across blocks to prevent adaptation.
Chest
Shoulders
Arms
Legs
BackShouldersArmsBackLegsChestBackArmsThe effectiveness hinges on honoring the intent of each block. In the volume phase, prioritize total reps and sets over load. In the pyramid phase, apply progression accurately while preserving rep quality. In the reverse pyramid phase, treat the first heavy set as the money set—optimize rest, bracing, and setup to maximize quality stimulus. Across all blocks, push to near-failure without allowing form collapse. Control recovery—sleep, carbohydrate and protein intake, and between-session fatigue—so the cumulative 12-week effect is realized.
Alex Bromley is a US-based strength coach and Strongman athlete who has been programming and educating trainers for over 17 years based on his hands-on experience. He personally operates "Empire Barbell" and has been coaching athletes and general trainees for an extended period. He is known for his training philosophy that has proven practical effectiveness and consistency.
