Sample Hypertrophy Training Workout Plans for Both
Beginners and Advanced Lifters.
Here are sample hypertrophy training workout plans for both beginners and advanced lifters. Please
remember to warm up before each workout, and if you're new to weightlifting, consider working with a
fitness professional to ensure proper form and technique.
Hypertrophy Training Workout Plan for Beginners:
▪ Frequency: 3-4 times per week, with at least one rest day between sessions.
Upper Body Workout:
▪ Bench Press - 3 sets of 8-10 reps
▪ Lat Pulldown or Assisted Pull-Ups - 3 sets of 8-10 reps
▪ Dumbbell Shoulder Press - 3 sets of 8-10 reps
▪ Dumbbell Rows - 3 sets of 8-10 reps
▪ Bicep Curls - 2 sets of 10-12 reps
▪ Tricep Dips (using parallel bars or a bench) - 2 sets of 10-12 reps
Lower Body Workout
▪ Squats (bodyweight or goblet squats) - 3 sets of 8-10 reps
▪ Romanian Deadlifts (with light dumbbells or a barbell) - 3 sets of 8-10 reps
▪ Leg Press or Step-Ups - 3 sets of 8-10 reps
▪ Leg Curls (using a machine) - 3 sets of 10-12 reps
▪ Calf Raises (standing or seated) - 3 sets of 12-15 reps
Hypertrophy Training Workout Plan for Advanced Lifters:
▪ Frequency: 4-5 times per week, with at least one rest day between sessions.
Upper Body Workout
▪ Bench Press - 4 sets of 6-8 reps
▪ Pull-Ups or Weighted Pull-Ups - 4 sets of 6-8 reps
▪ Seated Dumbbell Shoulder Press - 4 sets of 6-8 reps
▪ Bent-Over Barbell Rows - 4 sets of 6-8 reps
▪ Barbell Bicep Curls - 3 sets of 8-10 reps
▪ Skull Crushers or Tricep Rope Pushdowns - 3 sets of 8-10 reps
Lower Body Workout
▪ Back Squats - 4 sets of 6-8 reps
▪ Deadlifts - 4 sets of 6-8 reps
▪ Lunges (with dumbbells or a barbell) - 4 sets of 8-10 reps per leg
▪ Leg Extensions (using a machine) - 3 sets of 10-12 reps
▪ Standing Calf Raises (with a barbell or machine) - 4 sets of 10-12 reps
Full Body or Isolation Workout
▪ Incline Bench Press - 3 sets of 8-10 reps
▪ Pull-Ups or Lat Pulldown - 3 sets of 8-10 reps
▪ Leg Press or Hack Squats - 3 sets of 8-10 reps
▪ Dumbbell Flyes or Cable Crossovers (for chest) - 3 sets of 10-12 reps
▪ Preacher Curls or Hammer Curls - 3 sets of 8-10 reps
▪ Tricep Dips (weighted) - 3 sets of 8-10 reps
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Guidelines for both beginner and advanced plans:
▪ Start with a weight that allows you to complete the recommended reps with good form.
▪ Rest for 60-90 seconds between sets.
▪ Progressively increase the weight as you get stronger to ensure continued muscle growth.
▪ Ensure adequate nutrition, including protein intake, and get enough rest and sleep for recovery.
Remember that individual results may vary, and it's essential to listen to your body, gradually increase
intensity, and adjust the workout plan as needed. Consulting with a fitness professional or trainer can
provide valuable guidance and personalized adjustments to your plan.
How To Make An Effective Hypertrophy Routine For Yourself
Are you also confused about how to build the perfect hypertrophy training workout for yourself? Well, we
have got you covered. We have made the perfect workout program for you to follow and gain healthy
muscles.
▪ For Day 1, you can follow with a Barbell Bench Press, Triceps Pushdown, and dumbbell bench
press each with three sets! Do repetitions of a minimum of 4-6 times and a maximum of 8-10 times.
You can also consider taking enough breaks in between if you feel exhausted!
▪ On Day 2, follow up with a Seated Cable Row coupled with a One-Arm Dumbbell Row in three
sets! Perform repetitions of a minimum of 4-6 times and a maximum of 8-10 times!
▪ For Day 3, start with the Seated Calf Raise and finish off with a leg press with three sets each of a
minimum of 4-6 reps and a maximum of 8-10 reps!
▪ For Day 4, Day 5, and Day 6 follow up with other exercises such as core strengthening and others to
approach for an all-around development!
▪ Also, it is important to know that there is no need to follow up with hypertrophy training every day!
If you are a beginner, you can do the same thrice a week. If you identify yourself as an expert in the
same, follow the hypertrophy training for a maximum of 4-5 days! Keep the other days for other
kinds of exercises to work on an integrated fitness goal!
