Workout Plans for Hypertrophy
Choose from beginner, intermediate, and advanced workout plans tailored for muscle growth.
Beginner Workout Plan
For those new to weight training, focusing on basic compound movements with proper form is key. Perform the following full-body workout 3 times per week with a rest day in between.
- Squats: 3 sets x 10 reps
- Push-Ups: 3 sets x 10-12 reps
- Lat Pulldowns (or Assisted Pull-Ups): 3 sets x 8-10 reps
- Dumbbell Shoulder Press: 3 sets x 10 reps
- Dumbbell Rows: 3 sets x 8-10 reps
- Plank Hold: 3 sets of 30 seconds
Intermediate Workout Plan (Push/Pull/Legs Split)
As you become more experienced, split your workouts into focused muscle groups to increase the intensity and volume.
- Day 1: Push (Chest, Shoulders, Triceps)
- Bench Press: 4 sets x 8-12 reps
- Incline Dumbbell Press: 4 sets x 10-12 reps
- Overhead Shoulder Press: 3 sets x 8-10 reps
- Tricep Dips: 3 sets x 8-10 reps
- Lateral Raises: 3 sets x 12-15 reps
- Day 2: Pull (Back, Biceps)
- Deadlifts: 4 sets x 6-10 reps
- Pull-Ups: 4 sets x 8-12 reps
- Bent-Over Rows: 4 sets x 8-12 reps
- Face Pulls: 3 sets x 12-15 reps
- Barbell Curls: 3 sets x 10-12 reps
- Day 3: Legs (Quads, Hamstrings, Calves)
- Squats: 4 sets x 8-12 reps
- Leg Press: 4 sets x 10-12 reps
- Romanian Deadlifts: 3 sets x 8-10 reps
- Calf Raises: 4 sets x 12-15 reps
- Leg Curls: 3 sets x 10-12 reps
Advanced Workout Plan (Upper/Lower Split)
For advanced trainees, splitting your training into upper and lower body can help increase the volume and intensity while allowing more recovery time for each muscle group.
- Day 1: Upper Body
- Flat Bench Press: 5 sets x 6-8 reps
- Incline Dumbbell Press: 4 sets x 8-10 reps
- Pull-Ups: 4 sets x 8-10 reps
- Barbell Rows: 4 sets x 6-8 reps
- Shoulder Press: 4 sets x 8-10 reps
- Bicep Curls: 3 sets x 12-15 reps
- Tricep Pushdowns: 3 sets x 12-15 reps
- Day 2: Lower Body
- Squats: 5 sets x 6-8 reps
- Deadlifts: 4 sets x 6-8 reps
- Leg Press: 4 sets x 8-10 reps
- Walking Lunges: 3 sets x 12 reps (per leg)
- Leg Curls: 4 sets x 10-12 reps
- Calf Raises: 4 sets x 15-20 reps