Everything You Need to Know About Muscle Hypertrophy (Hypertrophy Routine)

6. A sample hypertrophy training regimen

If you want to build muscle in the most efficient manner, go for heavy weight, a small number of repetitions and always overload progressively. In this article, we present you a sample hypertrophy workout regimen which follows all the concepts described above and it is meant to trigger an optimal muscle growth rate. Always do your warm-up before starting each workout and strive to increase the load every two to three weeks.

Workout 1

Bench Press, 3×6, Heavy load
Dumbbell Bench press, 3×12 reps with moderate weight

Overhead Press, 3×10, Moderate load
Dumbbell flyes, 3×12-15, Lighter weights

Bent-over Barbell Rows, 3×6, Heavy load
Pull downs, 3 x 12, Moderate weight

Tricep Cable Pushdowns, 4×10-15

Dumbbell Bicep Curls, 4×12

Workout 2

Back Squats, 3×6, Heavy load
Leg extensions, 3 x 12 Lighter weights

Deadlift, 2×6, Heavy load

Leg Press, 4×10, Moderate load
Lying Leg Curl, 3×10, Lighter weights

Standing Calf Raises, 4×12, Moderate load

Crunches 3×20 reps

Workout 3

Overhead Press, 3×6, Heavy load

Chin-Ups, 3×10, Moderate load

Seated Rows, 4×10, Moderate load

Close-Grip Bench Press, 4×12

Barbell Biceps Curls, 4×12


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