TOM GRAFF —
CERTIFIED FITNESS TRAINER
B.S. EXERCISE SCIENCE
BODYBUILDER
24-WEEK HYPERTROPHY · SIZE · STRENGTH · ENDURANCE
24 WEEKS · 6 DAYS / WEEK · 60–75 MIN · COMMERCIAL GYM · TG FIT APP
A 24-week, 6-day-a-week hypertrophy program for intermediate lifters in a full commercial gym. Three phases, scheduled deloads, and every session laid out in the TG FIT App.
$150
GET FIT OR DIE! ✦ SIZE ✦ STRENGTH ✦ ENDURANCE ✦ 24 WEEKS
WHO IT'S FOR
BUILT FOR LIFTERS READY TO GROW.
You've put in at least a year of consistent lifting and you train in a full commercial gym. Now you want a structured 24-week plan built around size.
INTERMEDIATE LIFTERS
Roughly 1+ year of consistent lifting. You know the main lifts and want a smarter plan.
BEFORE YOU START
This program is built for intermediate lifters, not beginners.
This is fitness coaching, not medical advice. If you have a medical condition or injury, get clearance from a qualified health professional before starting.
FULL COMMERCIAL GYM ACCESS
Barbells, dumbbells, cables, machines, Smith machine, leg press, hack squat, leg curl/extension, pec deck, pull-up/dip station.
READY FOR 6 DAYS A WEEK
Monday through Saturday, 60–75 minutes of lifting, Sunday off.
CHASING SIZE, THEN STRENGTH, THEN ENDURANCE
Three 8-week phases with deloads in Weeks 8, 16, and 24.
WHAT YOU GET
EVERYTHING IN ONE APP.
Every session laid out in the TG FIT App, with exercise demo videos plus sets, reps, rest and RPE notes.
EVERY WORKOUT IN THE TG FIT APP
A fully scheduled 24-week calendar, Zone 2 cardio included from Week 13. Open the app and train the day in front of you.
24-WEEK CALENDAR
A Week 1 baseline and a Week 24 retest, so you finish with hard numbers on what changed.
BASELINE + RETEST
Double progression, RPE/RIR targets, and set load jumps, plus clear deload rules for Weeks 8, 16, and 24.
PROGRESSIVE OVERLOAD GUIDE
Swap options when a machine is taken or a lift stalls, and a training log to record load x reps @ RPE for every work set.
SUBSTITUTIONS + TRAINING LOG
Access to the SMART MEAL Plan in the TG FIT App, included with your program.
SMART MEAL PLAN ACCESS
SMART Meal Plan access is included with the program.
THE 24 WEEKS
THREE PHASES. ONE PHYSIQUE.
Each phase alternates Week A and Week B workouts (odd weeks A, even weeks B). Weeks 8, 16, and 24 are deloads.
WEEKS 1–8
SIZE
8–12 reps
Build the base of muscle with steady double progression across every lift.
• 8–12 reps on main work
• Drop sets on isolation work from Week 5
• Week 8 deload
WEEKS 9–16
HYPERTROPHY + STRENGTH
Heavy compounds 5–8
Heavier compounds push strength while accessories keep driving size.
• Compounds 5–8 reps
• Top set + back-offs from Week 11
• Accessories 8–12, rest-pause
• Zone 2 cardio from Week 13
• Week 16 deload
WEEKS 17–24
MUSCULAR ENDURANCE
12–20+ reps
High reps, short rest, and dense training to finish the 24 weeks.
• 12–20+ reps, 30–60s rest
• Supersets, giant sets, myo-reps
• Zone 2: 30 / 35 / 40 min
• Week 24 deload + retest
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24
Outlined weeks = deload. Week 24 ends with a retest.
Zone 2 cardio starts in Week 13 at 3 × 20 min and builds to 6 × 30 min by Week 16, then 30 / 35 / 40 min sessions through Weeks 17–24.
SAMPLE WEEK
SIX DAYS ON. SUNDAY OFF.
One muscle-group focus per day, 60–75 minutes of lifting per session.
THE SPLIT
MON Quads + Calves
TUE Back + Biceps
WED Hamstrings + Glutes
THU Chest + Triceps
FRI Shoulders, Rear Delts + Traps
SAT Abs + Arms
SUN Rest
MONDAY · QUADS + CALVES
Back Squat 4 x 8–10
Leg Press 3 x 10–12
Walking DB Lunge 3 x 10/leg
Leg Extension 3 x 12
Standing Calf Raise 4 x 10–12
Seated Calf Raise 3 x 12–15
ZONE 2 CARDIO
Starts Week 13. Builds from 3 x 20 min to 6 x 30 min by Week 16, then 30, 35 and 40 minutes, 6 days a week, in Weeks 17–24.
HOW IT WORKS
BUY. OPEN THE APP. TRAIN.
TG FIT Bodybuilder runs in the TG FIT App.
01
Start the program
$150 for the full 24-week program.
02
Set your baseline
Week 1 baseline sets your starting numbers.
03
Train, log, retest
Follow the scheduled calendar, log every work set, and retest in Week 24.
YOUR COACH
TOM GRAFF
CERTIFIED FITNESS TRAINER
B.S. EXERCISE SCIENCE
Tom Graff is the coach behind TG FIT. TG FIT Bodybuilder is his 24-week hypertrophy program for intermediate lifters, delivered through the TG FIT App.
Elevate your fitness. No shortcuts. Just results.
GET FIT OR DIE!
FAQ
QUESTIONS, ANSWERED
DO I NEED A COMMERCIAL GYM?
Yes. The program uses barbells, dumbbells, cables, machines, a Smith machine, leg press, hack squat, leg curl/extension, pec deck, and a pull-up/dip station.
IS IT FOR BEGINNERS?
It's built for intermediate lifters with roughly 1+ year of consistent lifting.
HOW LONG ARE SESSIONS?
About 60–75 minutes of lifting. From Week 13, add 20–40 minutes of Zone 2 cardio.
WHAT IF I MISS A DAY?
Slide the week forward and keep the order. Don't double up two sessions in one day.
DO I TRAIN TO FAILURE?
Only on machines, cables, and dumbbells where it's written. Never on barbell squats or barbell bench.
HOW DO I TRACK PROGRESS?
You set a baseline in Week 1 and retest in Week 24, logging every work set in between.
IS NUTRITION INCLUDED?
Yes. Your program includes access to the SMART Meal Plan in the TG FIT App.
HOW MUCH IS IT?
$150 for the 24-week program, including SMART Meal Plan access.
This is fitness coaching, not medical advice. If you have a medical condition or injury, get clearance from a qualified health professional before starting.
24 WEEKS STARTS NOW
SIZE. STRENGTH. ENDURANCE.
TG FIT Bodybuilder. 24 weeks, 6 days a week. Coached by Tom Graff in the TG FIT App.