Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Hypertrophy is one of the most sought-after goals when going to the gym. Whether you're a bodybuilder, an athlete, or just want to look good at the beach, there are benefits to building muscle.
Unfortunately, most hypertrophy workouts out there straight-up suck. We're not that plan.
This SET FOR SET workout is legit.
It's based on science, adds a little bro for fun, and even includes secrets born out of years under the iron. All that's to say, if you're looking for a hypertrophy workout, look no further to add some serious muscle mass.
We'll even give you advice on how to use this program as a blueprint to continue growth in future workouts.
Table of Contents:
- What is Muscle Hypertrophy?
- Best 5-Day Hypertrophy Workout
- Programming Tips
- What Variables Are Responsible For Muscle Growth?
- Nutrition Tips For Hypertrophy
- FAQs
What Is Muscle Hypertrophy?
The term "hypertrophy" refers to the growth or enlargement of a tissue. For example, cardiac hypertrophy refers to the enlargement of the heart. Therefore, muscle hypertrophy refers to the enlargement of muscle tissue or muscle growth.
When spoken about in the context of resistance training, it refers to a style of training that emphasizes the importance of increasing muscle mass.
The sport of bodybuilding is the best example, as these athletes are the epitome of muscle hypertrophy. Therefore, their number one goal in training is to increase muscle size and aesthetics.
Sarcoplasmic Hypertrophy vs Myofibrillar Hypertrophy
Even though we talk about muscle hypertrophy as a standalone thing, there are two types: sarcoplasmic and myofibrillar hypertrophy.
Sarcoplasmic hypertrophy is when a muscle is filled with cellular fluid of non-contractile parts. In other words, the muscle is blown up with no increase of contractile muscle tissue, meaning there are no strength gains.
Myofibrillar hypertrophy, on the other hand, adds actual contractile units to the muscle. No new muscle fibers are grown, but new units are added to the existing muscle. As a result, there is an improvement in muscular strength.
These two don't work entirely independently, as there will be a crossover. However, the exact mechanisms that dictate each one are entirely understood. Your typical hypertrophy workout will focus on sarcoplasmic hypertrophy, which is just an FYI and not something to worry about.
Muscle Hypertrophy vs Strength Training
A common misconception when building muscle is that muscle size and strength are the same or directly related. They're not. These two physiological attributes operate on completely different mechanisms.
As mentioned above, muscle hypertrophy occurs through architectural changes in the muscle. In other words, physical alterations occur to increase the size of the muscle.
On the other hand, muscle strength occurs through neural adaptions in the existing muscle. Our muscles contract through a series of independent yet cohesive mechanisms. When needed, the brain sends a signal to the muscle, which starts a chain reaction that results in muscle contraction at a given force.
This process can be improved through strength training. With practice, our muscles learn to have a better conversation with the brain, yielding a more effective response, i.e., strength.
In other words, strength improves when existing muscle fibers work better together. While this phenomenon can occur independently with zero increase in muscle mass, there's a relationship between muscle size and the potential for strength. That is, a larger muscle has greater potential to be a stronger muscle.
You can learn even more about this in our article that discusses Strength vs Hypertrophy Training.
5-Day Hypertrophy Training Program
I think the best workout split for hypertrophy is a 5-day workout split instead of 3 or 4 days.
The fifth day provides extra time for isolation exercises and core, giving you a better arm, leg, and ab hypertrophy workout. Also, any workout box that includes two exercises should be treated as a superset, in which you perform one exercise, move on to the next, rest briefly, and repeat.
Session 1 (Lower Body):
|
Exercise |
Sets |
Reps |
|
Back Squat |
3 |
5 |
|
Barbell Hip Thrust |
3 |
6-8/RPE8 |
|
DB Romanian Deadlift |
3 |
8-10 |
|
Standing Calf Raise |
3 |
10-12 |
|
Leg Curls |
3 |
8-12 |
|
Barbell Rollout |
5 |
Failure |
|
Wood Choppers |
3 |
Failure |
Session 2 (Chest & Back):
|
Exercise |
Sets |
Reps |
|
Sitting DB Overhead Press |
4 |
6 |
|
Close Grip Bench Press |
3 |
8-10 |
|
T-Bar Row |
3 |
8-10 |
|
DB Pull To Hips |
3 |
8-10 |
|
V-Handle Triceps Pushdown |
3 |
8-12 |
|
Reverse Fly |
3 |
8-12 |
|
Reverse Incline Crunch |
3 |
RPE9 |
Session 3 (Lower Body):
|
Exercise |
Sets |
Reps |
|
Rack Pull (Knee) |
3 |
5 |
|
Hack Squat |
3 |
6-8 |
|
Single Leg RDL |
3 |
8-10 |
|
Leg Press (one narrow/one wide) |
2 |
20 |
|
Cable Pull Through |
3 |
8-10 |
|
Bulgarian Split Squat |
3 |
8-10 |
|
Seated Calf Raise |
3 |
8-15 |
|
Barbell Rollout |
5 |
To Failure |
Session 4 (Chest & Shoulders):
|
Exercise |
Sets |
Reps |
|
Bench Press |
3 |
5 |
|
Incline DB Bench Press |
4 |
6-8 |
|
DB Arnold Press |
3 |
8-10 |
|
DB pullover |
3 |
8-10 |
|
Face Pull Triceps Pushdown |
3 |
8-12 |
|
Lateral Raises Front Raises |
3 |
8-12 |
Session 5 (Back & Shoulders):
|
Exercise |
Sets |
Reps |
|
Deadlift |
3 |
5 |
|
Overhead Press |
3 |
5 |
|
Kroc Row |
3 |
10-15 |
|
Front Barbell Shrug |
3 |
5 w/3 second hold |
|
Back Extensions |
3 |
12-15 |
|
Front Straight Arm Pulldown Reverse Triceps Pushdown |
3 |
8-12 |
|
High Pulls Rope Hammer Curls |
3 |
8-12 |
|
Lateral Raise Single Crossover Hammer Curl |
3 |
8-12 |
Programming & Progressive Overload Tips
As you see, a few of the exercises have strict sets, such as 3x5 with a prescribed load. These are your big, compound exercises you'll use for strength. The best way to utilize progressive overload on these is to increase the load used as you build strength on your way to building muscle.
On the other hand, all of the other exercises work within a rep range with an RPE rating. Once you're able to hit the top of the rep range at the prescribed RPE, increase the load and repeat.
You want to pay a little more attention to increasing the weight and working within the rep ranges for the compound lifts. For the isolation exercises primarily performed with super sets, you will still use the prescribed rep scheme but pay more attention to bringing them to near failure.
7 Most Important Variables For Muscle Growth And Hypertrophy Training
Hoping to build muscle? Make sure you're following these 7 training variables!
1) Increase Training Volume:
There have been numerous theories on what training variables have the most significant effect on muscle hypertrophy. For one, muscle damage is a common explanation. Then there's metabolic buildup or the working mechanism in a blood flow restriction training session¹.
While all of these play a role and can be used to enhance muscle mass in certain situations, when we have no access to larger loads, nothing beats increasing training volume.
2) Try To Use Dumbbells Instead Of The Barbell:
We love the barbell as it allows you to move the heaviest load. Since it's easier to stabilize the weight as two hands work together, you'll use it for most of your heavy strength training.
However, using dumbbells during free-weight, compound exercises demands higher levels of muscle activation². Lifting sufficient loads with greater muscle activation will likely build more muscle, which is the goal of hypertrophy training.
To be clear, we are NOT saying the barbell won't build muscle. It most definitely will. And in reality, while studies show the dumbbell creates more muscle activation, they're unclear how this plays out with muscle growth.
Regardless, IF we had to pick one for hypertrophy training, it would be the dumbbell.
3) Focus On Moderate Rep Ranges:
The rep spectrum has gone through a bit of a makeover in the last few years. For example, we used to think that heavy loads( >85%1RM) were good for strength but didn't result in hypertrophy³.
Now we know that volume is the most critical factor in hypertrophy training, and it doesn't matter where it came from. For example, doing ten heavy singles of 300 lbs (2000 lbs) will result in similar hypertrophy doing a 3X10 with 100 lbs (3000 lbs).
While it's possible to see muscle growth with heavier loads, using moderate loads is still more efficient. This means the bulk of your hypertrophy training should be in the 80-70%1RM zone (8-12 reps).
4) Include SOME Strength Training And High Rep Sets:
As mentioned above, an increase in strength occurs independently from an increase in muscle mass. Yet a stronger muscle can lift more weight, allowing you to train with more volume.
Assuming you train hard, strength increases can occur in the moderate range. However, to optimize the relationship between muscle size and muscle strength for muscle hypertrophy, you need maximal strength! Include one heavy exercise for each major movement pattern to ensure neuromuscular and strength adaptations.
On the other hand, we'll use high rep ranges for isolation movements. For example, when doing a superset of curls and triceps pushdowns, we won't keep track of reps but instead work until failure. This combination adds variation and focuses on muscular endurance.
5) Train Each Muscle Group Twice A Week:
Muscle hypertrophy occurs through a cyclical 2-step process. Of course, there's more to it than this, but basically, this is how your muscle grows:
- Resistance training places stress on the muscle and fatigues it.
- Eating and sleep enables your muscles to heal.
- Going to the gym places stress on the muscle and fatigue it.
- ...and so on.
Therefore, we want to keep this cycle moving continuously with no lulls to optimize muscle growth. Stress the muscle, focus on muscle recovery, and as soon as it's fully healed, stress it again.
The newest research has found that our muscles heal much faster than previously believed. For example, it only takes 2-3 days for a large muscle group to heal, while only 1-2 days for smaller muscle groups.
With this information, we see that weight training once a week results in 4 days of a healed muscle sitting there and doing nothing. By training it twice a week, it stays in a perpetual cycle.
Training a muscle once a week (a bro split) can work for building muscle mass, but it's just not optimal. Studies point to training muscle groups twice, sometimes even three times per week, for best results⁴.
The exception to this is if you're 40+ as training this frequently can increase your injury risk. To learn about muscle gain as you age, check out our article: Best Muscle-Building Workout Plan For Men In Their 40s.
6) Use Multiple Angles And Grips:
One of the keys to muscle hypertrophy is using different angles and grips to implement variation and hit each major muscle group entirely.
To be clear, this is different from "muscle confusion," as your workout routine will be reasonably consistent even with the variation.
For example, you may do bent-over rows with an overhand grip for one month, and the underhand for one month, a wide grip for a month, and so on.
7) Focus On Load & RPE For Muscle Growth:
RPE, or "rate of perceived exertion," is a method related to the concept of auto-regulation. Auto-regulation allows flexibility in your training rather than following a hard rep scheme. You can lift more on days you feel good and dial it back when you feel a bit fatigued.
With RPE hypertrophy training, lift a certain load several times based on how hard it feels on a scale from 1-10, with 1 being "very, very easy" and 10 being "your absolute max.
For example, let's say you can perform an exercise with 100 lbs for a maximum of 10 reps. An RPE8 would mean you perform this exercise until it's about an 8 on the intensity scale, which would be equal to around eight reps.
On many of the exercises in your workout program, you will see something like 3x8-10 RPE8. This means you should do that exercise with a weight that allows for an RPE8 in 8-10 reps.
Nutrition And Supplements To Maximize Muscle Hypertrophy
When you are training to gain muscle mass, you must eat properly. As the saying goes, "Eat big to get big."
While that saying isn't 100% correct, you must eat a surplus of calories to maximize hypertrophy, as it is an anabolic workout. It's a process that builds up, so by its nature, hypertrophy needs fuel and supplies. However, you don't need to stuff your face with crap until you puke.
There's no reason to be in more than a 500 caloric surplus unless you are a highly trained athlete who can safely bulk and cut. Ideally, you only need to get in a 300 caloric surplus as this will be just enough for muscle gain with minimal fat gain.
Macro Breakdown For Hypertrophy:
To optimize muscle hypertrophy, you need plenty of protein and carbs. Start your macro breakdown with protein as it's responsible for most of your muscle recovery and repair. You could get away with 1.6g/kg of protein daily, but in a caloric surplus, we like 2g/kg.
After you've got that number, stick with 25-30% of your total calories for fat, and use the remaining calories for carbs.
For example, let's pretend you weigh 100kg, and 4000 calories put you in a 300-calorie surplus. Your macro breakdown would look like this.
- Protein: 2.0g/kg X 100 = 200g protein X 4 calories = 800 calories
- Fat: 30% of 4000 = 1200 calories/9 calories= 133.3g (and it must be exact. Joking. Round it to a number that works, we'll say 134)
- Carbs: 4000-800 (protein)- 1200 (fat) = 2000 calories/4= 500g.
So your final macro breakdown would be
- Protein: 200g/800 cal
- Fat: 134g/1206 calories
- Carbs 500g/2000 calories
The above would be a macro breakdown of 20/30/50. If you want to alternate, play with the fat and carbs in either direction as long as you don't get too low for carbs. It's difficult to say, but a 100kg guy should eat at least 300g.
For protein, do not go down. If you want to alter your intake, go up.
That said, it can be tough to eat enough whole food protein without getting full, so you'll want to supplement your intake with a protein powder. Luckily, we've gathered the best options for you all in our article on the Best Protein Powders.
Take Creatine:
To truly optimize muscle growth from lifting weights, take creatine. It's the only supplement on the market that will almost definitely increase your muscle size⁵.
Creatine is the most effective, most studied supplement we know of to build muscle. And plenty of short and long-term studies have shown there's no risk as long as you are healthy.
Looking for a creatine supplement to boost your hypertrophy program? Check out the 7 Best Creatine Supplements.
FAQs
Still have more questions about how to train for hypertrophy? Let's get into some FAQs.
What does hypertrophy mean?
In medical terms, the suffix -trophy means "growth" or "nourishment", so hypertrophy means excessive growth.
How do muscles grow?
Muscles grow through one or a combination of the following: muscular damage, metabolic stress, muscular force production, and sarcoplasmic growth.
Does strength training build muscle?
Training for strength can build muscle through myofibrillar hypertrophy, or adding contractile units to the muscle, but it's not the primary goal.
Does hypertrophy increase strength?
Muscle building increases the potential for strength, but without lifting heavy weights, you miss out on neural adaptations needed for true strength improvements.
How many sets per muscle group per week for hypertrophy?
Aim for 10 sets per muscle group per week for hypertrophy. Best results come from 4-5 sets of 8-12 reps per muscle group each workout. Alternate training each muscle group at least twice throughout the week, and we like to add a 5th day for specific isolation work.
Are hypertrophy programs just for bodybuilders?
No! Anyone can prioritize muscle building. Whether it's for aesthetics, injury prevention, sports performance, or just for fun, you don't have to be a bodybuilder to achieve muscular hypertrophy.
Hypertrophy Workout: Final Takeaways
Training for hypertrophy is surprisingly simple. The hard part is staying consistent. As mentioned, sticking to the above program will get you jacked.
When progress begins to slow, don't get discouraged and jump to something new. Just change up some of the variables we discussed, and stay the course. Don't try to make your hypertrophy workout plan too confusing.
Instead, keep your eye on your goal. With time, focus, and effort, you'll continue to build muscle mass.
Looking for more great workout programs? Check out our articles on The Best Bodybuilding Program, The Best Powerlifting Program, and The Best Stongman Workout Plan.
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
References:
- Schoenfeld, Brad PhD, CSCS, CSPS, FNSCA; Grgic, Jozo MSc. Evidence-Based Guidelines for Resistance Training Volume to Maximize Muscle Hypertrophy. Strength and Conditioning Journal. August 2018. | DOI: 10.1519/SSC.0000000000000363
- Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel, Switzerland). https://doi.org/10.3390/sports9020032
- Saeterbakken, Atle H.; Fimland, Marius S. Effects of Body Position and Loading Modality on Muscle Activity and Strength in Shoulder Presses. Journal of Strength and Conditioning Research. July 2013. | DOI: 10.1519/JSC.0b013e318276b873
- Schoenfeld, B.J., Ogborn, D. & Krieger, J.W. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. https://doi.org/10.1007/s40279-016-0543-8
- Kreider, R.B., Kalman, D.S., Antonio, J. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. https://doi.org/10.1186/s12970-017-0173-z
Garett Reid
Author