Muscle Hypertrophy Building
Difficulty
IntermediateDuration
16 weeks
Frequency
5 days/week
What's Included
Hypertrophy-focused rep ranges
Volume progression protocols
Deload strategies
Muscle building nutrition
Advanced techniques (drop sets, etc)
Custom adjustments
Program Overview
Build serious muscle mass with proven hypertrophy training. This 16-week program uses science-backed principles to maximize muscle growth. Includes: - Strategic rep ranges (6-12 reps for growth) - Progressive overload protocols - Volume and intensity management - Deload weeks for recovery - Nutrition coaching for muscle building - Supplementation recommendations
Sample Weekly Schedule
Day 1: Chest & Triceps
- •Barbell Bench Press 4x8
- •Incline Dumbbell Press 4x10
- •Chest Flies 3x12
- •Skull Crushers 3x10
- •Rope Pushdowns 3x12
- •Dips 3x max reps
Day 2: Back & Biceps
- •Barbell Rows 4x8
- •Pull-ups 4x8
- •Dumbbell Rows 3x10
- •Barbell Curls 3x10
- •Hammer Curls 3x12
- •Face Pulls 3x15
Day 3: Legs
- •Barbell Squats 4x8
- •Leg Press 4x10
- •Leg Curls 3x12
- •Leg Extensions 3x12
- •Calf Raises 4x12
- •Planks 3x90s
Day 4: Shoulders & Traps
- •Overhead Press 4x8
- •Lateral Raises 4x12
- •Face Pulls 3x15
- •Shrugs 3x10
- •Reverse Flies 3x12
- •Cable Raises 3x12
Day 5: Arms & Abs
- •Barbell Curls 4x8
- •Rope Pushdowns 4x12
- •Machine Curls 3x12
- •Tricep Extensions 3x12
- •Weighted Dips 3x8
- •Cable Crunches 3x15
Before You Start
This program will be customized to your current fitness level and goals. The sample schedule shows intermediate variations. We'll adjust weights, reps, and exercises based on your experience and available equipment.
Ready to Start Training?
Get personalized adjustments for your equipment, experience level, and goals.