3 of the best examples of hypertrophy-focused workout plans (with real training splits)

3 real examples of hypertrophy-focused workout plans you can actually follow

Most lifters don’t struggle with motivation; they struggle with organization. They know they should train hard, but not how to structure that work across the week. That’s where seeing concrete examples of 3 examples of hypertrophy-focused workout plans becomes so helpful. Instead of guessing, you can copy a proven template and tweak it.

Below are three fully built-out plans:

• A classic Push/Pull/Legs split
• An Upper/Lower 4-day split
• A 5-day Body-Part split

All three examples include realistic set/rep schemes, weekly structure, and notes on who each plan fits best.

Before we jump into the details, a quick reality check: research from the National Strength and Conditioning Association (NSCA) and position stands summarized at the National Institutes of Health (NIH) suggest that most lifters grow best with roughly 10–20 hard sets per muscle group per week, spread over at least 2 sessions per muscle when possible.

• NSCA hypertrophy guidelines overview: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5489423/

Each example of a hypertrophy-focused workout below is built around those evidence-based ranges.

Example 1: Push/Pull/Legs (6-day hypertrophy rotation)

If you love being in the gym and recover well, the Push/Pull/Legs split is one of the best examples of hypertrophy-focused workout plans for maximizing weekly volume. You hit each muscle group twice per week with moderate-to-high volume.

Weekly layout (6 days):

• Monday: Push A (chest, shoulders, triceps)
• Tuesday: Pull A (back, biceps)
• Wednesday: Legs A (quads, hamstrings, glutes, calves)
• Thursday: Push B
• Friday: Pull B
• Saturday: Legs B
• Sunday: Off or active recovery (walking, mobility)

Push day example of a hypertrophy-focused workout (Push A)

Here’s how a real Push workout might look:

• Barbell bench press – 4 sets × 6–8 reps
• Incline dumbbell press – 3 sets × 8–10 reps
• Seated dumbbell shoulder press – 3 sets × 8–10 reps
• Cable lateral raises – 3 sets × 12–15 reps
• Cable flyes – 2–3 sets × 12–15 reps
• Overhead rope triceps extensions – 3 sets × 10–12 reps

You’re hitting chest with 9–10 hard sets and shoulders/triceps with 6–9 sets, which fits nicely in that evidence-based hypertrophy range when repeated twice per week.

Pull day example (Pull A)

• Weighted pull-ups or lat pulldown – 4 sets × 6–8 reps
• Chest-supported row – 3 sets × 8–10 reps
• Single-arm dumbbell row – 3 sets × 10–12 reps
• Face pulls – 3 sets × 12–15 reps
• EZ-bar curls – 3 sets × 8–10 reps
• Incline dumbbell curls – 2–3 sets × 10–12 reps

This is one of the best examples of a back-and-biceps hypertrophy workout: heavy vertical and horizontal pulls first, then smaller isolation work to finish.

Leg day example (Legs A)

• Back squat – 4 sets × 6–8 reps
• Romanian deadlift – 3 sets × 8–10 reps
• Leg press – 3 sets × 10–12 reps
• Walking lunges – 2–3 sets × 12 steps per leg
• Leg curls (lying or seated) – 3 sets × 10–12 reps
• Standing calf raises – 3–4 sets × 12–15 reps

On the B days (Push B, Pull B, Legs B), you rotate exercises to change angles and stress:

• Push B might swap in dips, machine press, and upright rows.
• Pull B might feature T‑bar rows, neutral-grip pulldowns, and hammer curls.
• Legs B could use front squats, Bulgarian split squats, and hip thrusts.

This Push/Pull/Legs split is one of the clearest examples of 3 examples of hypertrophy-focused workout plans that favor higher frequency and volume. It’s best for:

• Lifters training 5–6 days per week
• People who recover well (good sleep, good nutrition)
• Those who enjoy more time in the gym and variety in exercise selection

Example 2: Upper/Lower 4-day split for hypertrophy and sanity

Not everyone wants to live in the gym. If you want serious muscle growth on a realistic schedule, an Upper/Lower split is one of the best examples of hypertrophy-focused workout plans for busy lifters.

Weekly layout (4 days):

• Monday: Upper A
• Tuesday: Lower A
• Thursday: Upper B
• Friday: Lower B

You still hit each muscle group twice per week, but with fewer total sessions and slightly more work per day.

Upper A: practical example of an upper-body hypertrophy workout

• Flat barbell bench press – 4 sets × 6–8 reps
• Bent-over barbell row – 4 sets × 6–8 reps
• Incline dumbbell press – 3 sets × 8–10 reps
• Lat pulldown or pull-ups – 3 sets × 8–10 reps
• Dumbbell lateral raises – 3 sets × 12–15 reps
• Cable triceps pushdowns – 3 sets × 10–12 reps
• Barbell or dumbbell curls – 3 sets × 10–12 reps

Here you’re getting 7–10 sets per major upper-body muscle in a single session, which adds up nicely over the week.

Lower A: lower-body hypertrophy example

• Back squat or safety bar squat – 4 sets × 6–8 reps
• Romanian deadlift – 3 sets × 8–10 reps
• Leg press or hack squat – 3 sets × 10–12 reps
• Leg curl – 3 sets × 10–12 reps
• Standing calf raises – 3–4 sets × 12–15 reps

Upper B: higher-rep hypertrophy focus

• Overhead barbell or machine press – 4 sets × 6–8 reps
• Chest-supported row or cable row – 4 sets × 8–10 reps
• Dumbbell bench press – 3 sets × 8–10 reps
• Straight-arm pulldowns – 3 sets × 12–15 reps
• Cable or machine lateral raises – 3 sets × 12–15 reps
• Skull crushers or overhead triceps extensions – 3 sets × 10–12 reps
• Incline curls or cable curls – 3 sets × 10–12 reps

Lower B: glute and hamstring-heavy example of a hypertrophy day

• Deadlift variation (conventional, trap bar, or sumo) – 3–4 sets × 3–6 reps
• Bulgarian split squats – 3 sets × 8–10 reps per leg
• Hip thrusts or glute bridge – 3 sets × 8–10 reps
• Leg extensions – 3 sets × 12–15 reps
• Seated calf raises – 3–4 sets × 12–15 reps

This Upper/Lower split is one of the best examples of a hypertrophy-focused workout plan if you:

• Have 4 training days per week
• Want a balance of strength and muscle gain
• Prefer slightly longer sessions instead of more frequent, shorter ones

For more background on resistance training and muscle growth, you can browse the NIH’s overview of resistance training and health here: https://www.nia.nih.gov/health/resistance-training-older-adults (yes, it’s targeted at older adults, but the basic physiology applies widely).

Example 3: 5-day body-part split (classic bodybuilding style)

If you like the old-school bodybuilding vibe—high volume, lots of angles, plenty of pump work—this is one of the most recognizable examples of hypertrophy-focused workout plans.

Weekly layout (5 days):

• Monday: Chest + triceps
• Tuesday: Back + biceps
• Wednesday: Legs
• Thursday: Shoulders + abs
• Friday: Arms (biceps + triceps focus)
• Weekend: Rest or light cardio

Chest + triceps: focused hypertrophy example

• Flat barbell bench press – 4 sets × 6–8 reps
• Incline dumbbell press – 3 sets × 8–10 reps
• Machine chest press – 3 sets × 10–12 reps
• Cable flyes (high-to-low) – 3 sets × 12–15 reps
• Dips (weighted if strong enough) – 3 sets × 8–10 reps
• Rope pressdowns – 3 sets × 10–12 reps
• Overhead dumbbell triceps extensions – 2–3 sets × 10–12 reps

Back + biceps: another real example of a hypertrophy workout

• Weighted pull-ups or wide-grip pulldowns – 4 sets × 6–8 reps
• Barbell or T‑bar row – 4 sets × 6–8 reps
• Single-arm cable or dumbbell row – 3 sets × 10–12 reps
• Straight-arm pulldowns – 3 sets × 12–15 reps
• Barbell curls – 3 sets × 8–10 reps
• Preacher curls – 3 sets × 10–12 reps

Legs: quad and glute-heavy hypertrophy example

• Back squat – 4 sets × 6–8 reps
• Leg press – 3 sets × 10–12 reps
• Romanian deadlift – 3 sets × 8–10 reps
• Walking lunges or step-ups – 3 sets × 10–12 reps per leg
• Leg curls – 3 sets × 10–12 reps
• Standing or seated calf raises – 4 sets × 12–15 reps

Shoulders + abs: high-volume hypertrophy focus

• Overhead dumbbell press – 4 sets × 6–8 reps
• Lateral raises – 4 sets × 12–15 reps
• Rear delt flyes (machine or dumbbell) – 3 sets × 12–15 reps
• Upright rows (cable or EZ-bar) – 3 sets × 8–10 reps
• Hanging leg raises – 3 sets × 10–15 reps
• Cable crunches – 3 sets × 12–15 reps

Arms day: one more example of targeted hypertrophy work

• Close-grip bench press – 3 sets × 6–8 reps
• EZ-bar curls – 3 sets × 8–10 reps
• Skull crushers – 3 sets × 8–10 reps
• Incline dumbbell curls – 3 sets × 10–12 reps
• Cable pushdowns – 3 sets × 10–12 reps
• Cable hammer curls or rope curls – 3 sets × 10–12 reps

This body-part split is one of the clearest examples of 3 examples of hypertrophy-focused workout plans that prioritize muscle-specific volume and the bodybuilding “feel”. It’s best suited for lifters who:

• Can train 5 days per week consistently
• Enjoy longer pump-style sessions
• Are comfortable managing fatigue so they don’t burn out

How to choose between these examples of hypertrophy-focused workout plans

All three examples include the same core ingredients: progressive overload, enough weekly sets, and a mix of compound and isolation work. The right choice depends less on which is “perfect” and more on what fits your life.

Ask yourself:

• How many days can I realistically train?

  • 4 days: Upper/Lower split is probably your best bet.
  • 5 days: Body-part split shines.
  • 6 days: Push/Pull/Legs gives you high frequency and lots of practice.

• How do my joints feel?
  If heavy barbell work beats you up, lean into more machine and dumbbell work within any example of a hypertrophy plan.

• How much time per session do I have?
  If you only have 45–60 minutes, the 4-day Upper/Lower split or a slightly trimmed Push/Pull/Legs version usually works better than a high-volume body-part day.

For a broader view on resistance training and injury prevention, Mayo Clinic has a useful overview here: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

2024–2025 trends that affect hypertrophy programming

Modern hypertrophy training in 2024–2025 is less dogmatic and more data-driven than the “bro science” era. A few trends are worth noting as you evaluate these examples of hypertrophy-focused workout plans:

• More emphasis on proximity to failure.
  Recent research suggests that most sets should be taken within about 1–3 reps of failure for optimal growth, especially with moderate loads. You don’t have to max out every set, but coasting with 5–6 reps in the tank won’t cut it.

• Greater use of machines and cables.
  Many advanced lifters now mix free weights with machines to better target muscles and reduce joint stress. Every example of a hypertrophy-focused workout in this article can be adjusted to include more machines if that keeps you pain-free.

• Flexible periodization.
  Instead of rigid 12-week “bulks,” lifters are using shorter 4–6 week blocks where they increase volume or intensity, then back off to recover.

• Wearables and recovery tracking.
  Sleep tracking, HRV apps, and simple readiness scores are influencing how lifters tweak these plans week to week.

For a science-based overview of resistance training variables, the American College of Sports Medicine and related reviews on PubMed (via NIH) remain solid starting points: https://pubmed.ncbi.nlm.nih.gov/19204579/

Progression and recovery: how to make these examples work for you

No matter which of these examples of 3 examples of hypertrophy-focused workout plans you run, muscle growth depends on progression and recovery.

Progression ideas:

• Add 5–10 lbs to a key lift when you can hit the top of your rep range on all sets with good form.
• Or add 1–2 reps per set with the same weight over a few weeks.
• After 6–8 weeks, consider swapping some exercises (e.g., barbell bench → dumbbell bench) while keeping the same overall structure.

Recovery basics:

• Sleep: aim for 7–9 hours per night.
• Protein: roughly 0.7–1.0 grams per pound of body weight per day is a common evidence-based target.
• Deload: every 6–8 weeks, run a lighter week (about 50–60% of normal volume) to let fatigue drop.

The CDC has a general overview of physical activity recommendations here: https://www.cdc.gov/physicalactivity/basics/index.htm

FAQ: real-world questions about hypertrophy workout examples

What are some real examples of hypertrophy-focused workout plans?

Real examples include the three detailed in this guide: a 6-day Push/Pull/Legs split, a 4-day Upper/Lower split, and a 5-day body-part split. All three examples of hypertrophy-focused workout plans use moderate rep ranges (about 6–15 reps), multiple sets per exercise, and train each muscle group at least once per week, often twice.

Which example of a hypertrophy-focused workout plan is best for beginners?

If you’re a true beginner, a simpler full-body plan 2–3 times per week is usually better than any advanced split. But once you’ve built basic strength and technique, the 4-day Upper/Lower split is often the best example to transition into, because it’s easier to recover from and less overwhelming than a 6-day Push/Pull/Legs routine.

How long should I follow one of these examples before changing plans?

Most lifters can run any of these examples of hypertrophy-focused workout plans for 8–16 weeks before making bigger changes. You can rotate individual exercises every 4–8 weeks to keep joints happy, but the core structure (like Upper/Lower or Push/Pull/Legs) can stay the same for months as long as you’re still progressing.

Can I mix and match between these examples?

Yes. For instance, you might run Upper/Lower four days per week most of the year, then switch to a 5-day body-part split for 8 weeks when you want extra arm and shoulder volume. The key is not to change so often that you never give any example of a hypertrophy-focused workout enough time to work.

Are these examples of hypertrophy-focused workout plans safe for older lifters?

They can be, but older lifters (and anyone with medical conditions) should clear intense resistance training with a healthcare professional first. Exercise selection often needs to be friendlier on the joints: more machines, controlled tempos, and slightly lower weekly volume. The overall structure of these examples still works; the details just need to be adjusted to your recovery and health status.

Bottom line: these three splits—the Push/Pull/Legs rotation, the Upper/Lower 4-day split, and the 5-day body-part split—are some of the best examples of 3 examples of hypertrophy-focused workout plans you’ll see in real gyms. Pick the one that fits your schedule, push your sets close to failure, eat like you mean it, and give it enough time. The muscle will follow.