Sample Weekly Workout Routine for Hypertrophy

Introduction to Hypertrophy Workouts

When it comes to building muscle, hypertrophy training is one of the most effective approaches. Hypertrophy refers to the increase in muscle size, and it typically involves lifting moderate to heavy weights with a focus on higher repetitions. In this guide, we’ll explore three diverse examples of sample weekly workout routines for hypertrophy that cater to different fitness levels and preferences.

Example 1: Full-Body Hypertrophy Routine

Context

This routine is ideal for beginners or those with limited time who want to train the entire body in a single session. It can be performed three times a week, allowing for adequate recovery.

You’ll focus on compound movements that engage multiple muscle groups, promoting overall strength and size.

Sample Workout

• Day 1 (Monday): Full Body

  • Squats: 3 sets of 8-12 reps
  • Bench Press: 3 sets of 8-12 reps
  • Bent-Over Rows: 3 sets of 8-12 reps
  • Overhead Press: 3 sets of 8-12 reps
  • Deadlifts: 3 sets of 8-12 reps
  • Plank: 3 sets of 30-60 seconds

• Day 2 (Wednesday): Repeat Day 1

• Day 3 (Friday): Repeat Day 1

Notes

• Ensure proper form on all exercises to prevent injury.
• Rest for 60-90 seconds between sets.
• Adjust weights to ensure you reach muscle fatigue by the last few reps of each set.

Example 2: Upper-Lower Split Routine

Context

This routine is suited for intermediate lifters who want to target muscle groups more specifically. You’ll work out four days a week, alternating between upper and lower body workouts.

This split allows for increased volume per muscle group, which is essential for hypertrophy.

Sample Workout

• Day 1 (Monday): Upper Body

  • Pull-Ups: 3 sets of 6-10 reps
  • Incline Dumbbell Press: 3 sets of 8-12 reps
  • Seated Cable Rows: 3 sets of 8-12 reps
  • Lateral Raises: 3 sets of 10-15 reps
  • Dumbbell Tricep Extensions: 3 sets of 8-12 reps

• Day 2 (Tuesday): Lower Body

  • Barbell Squats: 3 sets of 8-12 reps
  • Romanian Deadlifts: 3 sets of 8-12 reps
  • Leg Press: 3 sets of 10-15 reps
  • Calf Raises: 3 sets of 12-15 reps

• Day 3 (Thursday): Repeat Upper Body

• Day 4 (Friday): Repeat Lower Body

Notes

• Incorporate progressive overload by gradually increasing weights.
• Include a warm-up before starting your workouts and cool down afterward.
• Focus on mind-muscle connection for effective muscle engagement.

Example 3: Push-Pull-Legs Routine

Context

For advanced lifters, the push-pull-legs (PPL) split is a fantastic way to optimize muscle gain. This routine allows for targeted training of muscle groups, with three workouts per week that can be repeated as needed.

This format provides a balanced approach to hypertrophy training.

Sample Workout

• Day 1 (Monday): Push (Chest, Shoulders, Triceps)

  • Barbell Bench Press: 4 sets of 6-10 reps
  • Standing Military Press: 4 sets of 6-10 reps
  • Incline Dumbbell Flyes: 3 sets of 8-12 reps
  • Tricep Dips: 3 sets of 8-12 reps

• Day 2 (Tuesday): Pull (Back, Biceps)

  • Deadlifts: 4 sets of 6-10 reps
  • Pull-Ups or Lat Pull-Downs: 3 sets of 8-12 reps
  • Barbell Rows: 3 sets of 8-12 reps
  • Bicep Curls: 3 sets of 10-15 reps

• Day 3 (Thursday): Legs (Quadriceps, Hamstrings, Calves)

  • Squats: 4 sets of 6-10 reps
  • Leg Curls: 3 sets of 8-12 reps
  • Lunges: 3 sets of 10-12 reps per leg
  • Calf Raises: 4 sets of 12-15 reps

Notes

• Aim for 48 hours of recovery before repeating the same workout.
• Adjust the number of sets and reps based on your personal goals and experience.
• Consider incorporating variations or supersets to keep workouts engaging.

By following these diverse examples of sample weekly workout routines for hypertrophy, you can tailor your fitness journey to your individual needs and goals. Remember to listen to your body, make adjustments as necessary, and most importantly, enjoy the process of building strength and muscle!