The 12 Week Conditioning Hypertrophy Program

Increase lean mass while reducing body fat with this downloadable program from D.N.A

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This complete package includes FREE Nutrition and Conditioning guides.

About this program

This 12 Week Conditioning Hypertrophy week program is designed to increase lean mass while reducing body fat. It is a hard challenge to take on and will require a lot from you to complete.

These workouts are potentially some of the toughest you may face as they not only require the ability to lift weights, but they also require you to increase your fitness through conditioning as well as maintaining the mental stamina to complete them.

The program stays with a 4 day split and due to the challenging nature of these workouts, we don’t recommend another day on top of this, apart from a day with some extra conditioning work.

Just ensure that you aren’t over training yourself as the worst thing you can do when trying to increase your conditioning is get injured. The key lifts are bench press, shoulder press, deadlifts, pull ups and squats. The workouts are centred around these and all other exercises are supplementary to these. For the conditioning, you will increase this near enough week on week by selecting a workout from the conditioning guide. If you find that you can’t maintain a high intensity for more than 5-10 minutes then it is recommended to choose an aerobic workout. If you want to increase your explosive conditioning then we recommend you choose an an-aerobic workout.

  • Achieve Your Goals
  • Scientifically Proven Training
  • Realistic Training Goals
  • Raise Your Performance
  • Optimise Your Development

Program Features


The resistance training in this program is supplemented with further metabolic conditioning style exercises. This has been developed over many months of experimentation to optimise the combination of resistance training and conditioning in order to deliver the perfect balance for fat loss and muscle gain. The program has a full and detailed explanation and exercise descriptions as part of a week by week breakdown of the 12 week cycle.


The cardio training systems we recommend for this training program are primarily aerobic in nature in order to utilise fat as a fuel source and assist in the process of fat reduction. We recommend this over further an-aerobic conditioning workouts as there are conditioning style exercises implemented into the resistance training program. There is a selection of aerobic workouts in our conditioning booklet which have been developed to be used alongside this training program.


The programs have been designed to fit around any lifestyle, utilising different training splits to fit around your schedule. These patterns of training allow for optimum recovery between sessions to avoid burnout and overtraining. This program is particularly challenging so ensure that you are allowing for adequate recovery between sessions to avoid over training, especially with the extra cardiovascular work.


The nutrition guide is designed to help you reduce body fat and build lean mass, as nutrition has a major part to play in your success. These guides will give you a step in the right direction and give you a solid grounding, so you can get your nutrition in check to maximise the benefits of the resistance training program. A full example of how to create your own meal plan has been provided.

Accompanying Web App

Take advantage of our free web app to view the correct technique for all exercises featured throughout our programs, wherever you are. Various sorting categories allow you to quickly find the one you need, allowing you to get back to working out sooner!

DNA Web App

The Complete Download Package

Exercise Program Week by week intensive training program

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A comprehensive week by week program to help you meet your performance goals, including a progress tracker and comprehensive glossary.

Conditioning Guide Included for FREE with your program purchase

FREE Conditioning Guide Cover

Our cardio training systems have been developed to make use of all the major energy systems, helping to keep you in the best condition both during and after workouts.

Nutrition Guide Included for FREE with your program purchase

FREE Nutrition Guide Cover

Improvements start with the right diet! We provide you with an accompanying nutrition booklet designed to ensure you see results.

Download your program today and take your performance to the next level!


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