The home hypertrophy program is all about building your physique as quickly as possible. Again, do not switch to this program until you either have:
If either of these applies to you, continue reading to learn how to optimize muscle growth.
Step 1: Get the workout routines
If you're reading on your phone and have Strong downloaded, you can import each day's routines onto your phone by clicking the headings below. If you don't have Strong, just copy the routines to your workout app or journal of choice.
| Exercise Name: | Sets | Reps | Rest Time |
|---|---|---|---|
Bench Press (Barbell) | 3 | 8-10 | 3 |
Box Squat (Barbell) | 3 | 8-10 | 3 |
Wide Pull Up (Weighted) | 3 | 8-10 | 3 |
Standing Calf Raise (Dumbell) | 3 | 8-10 | 2 |
Decline Crunch (Weighted) | 3 | 8-10 | 2 |
Lateral Raise (Dumbbell) | 3 | 8-10 | 2 |
| Exercise Name: | Sets | Reps | Rest Time |
|---|---|---|---|
Deadlift (Barbell) | 3 | 8-10 | 3 |
Overhead Press (Barbell) | 3 | 8-10 | 3 |
Face Pull (Band) | 3 | ∞ | 2 |
Hammer Curl (Dumbbell) | 3 | 8-10 | 2 |
Triceps Extension (Dumbbell) | 3 | 8-10 | 3 |
Single Leg Bridge | 3 | ∞ | 2 |
| Exercise Name: | Sets | Reps | Rest Time |
|---|---|---|---|
Incline Bench Press (Barbell) | 3 | 8-10 | 3 |
Squat (Barbell) | 3 | 8-10 | 3 |
Pendlay Row (Barbell) | 3 | 8-10 | 3 |
Standing Calf Raise (Dumbell) | 3 | 8-10 | 2 |
Side Bend (Dumbbell) | 3 | 8-10 | 2 |
Lateral Raise (Dumbbell) | 3 | 8-10 | 2 |
| Exercise Name: | Sets | Reps | Rest Time |
|---|---|---|---|
Sumo Deadlift (Barbell) | 3 | 8-10 | 3 |
Overhead Press (Barbell) | 3 | 8-10 | 3 |
Face Pull (Band) | 3 | ∞ | 2 |
Hammer Curl (Dumbbell) | 3 | 8-10 | 2 |
Triceps Extension (Dumbbell) | 3 | 8-10 | 2 |
Single Leg Bridge | 3 | ∞ | 2 |
Step 2: The workout notes
The titles say it all but there's more info underneath each toggle if you have questions.
Of course, while maintaining good form! Because you are on the lean-bulking phase, you should be able to gain muscle very quickly as the number of reps you are able to perform increases.
Complete as many reps as you can, but it is the last rep where people tend to injure themselves leading to months of recovery. Each rep should feel difficult and the tenth one should never be impossible.
Only the single-leg bridges and face pulls are unweighted. For these exercises try to get as many reps as you can for each set.
For exercises that only target one muscle (think bicep curls) rest for two minutes. For exercises that utilize multiple muscles (bench press, squat, deadlift, etc), rest for three minutes. Should you not feel rested when the timer is done, add more time until your breath is back to normal and your target muscle(s) relaxed.
As a reminder, never skip your rest time. Doing so will lead to half-reps that are suboptimal in promoting muscle growth. If you are in a rush, just complete the exercises that you can get to.
The amount of pre-workout supplements you need is found under your copy of "The Ideal Body Calculator". Also, remember to stay hydrated before and during your workout!
For example, if you completed Day 2 on Tuesday wait until Thursday to begin Day 4. Here's an example of a regular week for you:
You don't need to start Day 1 on Monday. Just make sure that you can fit all four days into your week!
As you lower the weight for every exercise, resist it for 2 seconds. For example, after curling up a dumbbell it should take you 2 seconds to lower it back down.
Mind-Muscle Connection (MMC) is when you focus on using the target muscles to move a weight, not just going through the motions. Multiple studies have shown that having a well developed MMC can increase your muscle gains substantially, so it is a skill worth developing [1, 2]!
How to practice:
As you are performing an exercise make sure that you contract (squeeze) the target muscle. For example, while bench-pressing imagine squeezing a pencil between your chest muscles. Or while performing a lat pulldown, imaging squeezing a pen between your back muscles. You should see noticeable strength gains this way!
Even if you are confident that you will be able to perform all reps, do not bench or squat without a spotter and/or with the correct safety precautions. Your safety should never be set aside for your ego.
Step 3: How to Progress
Once you can get 10 reps for all three sets of a weighted exercise, add a total of 5lbs (2.2kg) to the exercise and try to get as many reps as you can again. Once you get 10 reps for all three sets with the increased weight, repeat the process. Here's a visual representation:
In week number two, this person was able to get 10 reps (in good form!) so they increased the weight of the exercise by 5lbs the following week. When they are able to reach 10 reps with the increased weight, they'll add another 5lbs and repeat.
For the first few weeks of the program, you should be able to add 5lbs per exercise every other week as you get the form down. If not either your nutrition, health or another factor hasn’t been taken care of!
As for the unweighted exercises, try to keep increasing your rep count for each exercise every time you workout. When you can no longer perform any more reps in proper form, stop. For each workout, you should be trying to beat your previous record!
Step 4: Record your progress
How you record your progress depends on what method you chose to track your workouts. Read the options below to figure out how to do so with your preferred method:
How to do so Strong:
- Enter the weight you used and then put your rep count under “reps”. Do not count those that you did not perform well.
- Then click the checkbox on the far right of the exercise.
- After clicking the checkbox, strong will automatically start your rest timer, so make sure that you make it set on the correct amount of time. Once the timer goes off, you should be lifting again!
On pencil and paper:
- Write down the weight you used and the reps you completed on the correct set number.
- Start a timer for the correct amount of rest time
- Once the timer goes off, start your next set!
The pace at which your body is molded into the ideal physique depends on your adherence to your nutrition, your health, and your training. Besides making sure that you have all of these components down, remember to take your progress photos each week!
If you plateau
If you ever get to the point where you cannot reach the top of the rep range for an exercise for all three sets twice in a row, you’ve plateaued. As an example, look at the table provided.
As you can see, this individual has been unable to reach 10 reps for all three sets after 2 weeks, therefore they have plateaued.
But this is not all doom and gloom! First, check your smart scale app to see if your muscle mass has increased in the last month. If you have Renpho —the recommended smart scale app— you can follow the steps in the toggle below to see your muscle mass growth over time.
Open up the Renpho app on your phone to be greeted with a page that looks like the one below. Then, click the "Trends" tab at the bottom.
Once you're on the "Trends" tab, swipe left on the little circle icons at the bottom to get to the "Muscle Mass" Tab:
If you have a different smart scale than the one recommended, you can probably do a quick web search like "[smart scale app name] muscle mass" to figure out how to see your muscle mass measurements.
If your muscle mass has increased over the past month, don't worry and keep lifting the same amount of weight for that exercise. You will naturally progress as time goes on!
But if your muscle mass has flatlined, first make sure that you have all of these numbered points down:
- Have slept at least 7 hours each night before your workouts
- On the lean-bulking phase
- Are hydrated before and during the workout
- Have had your pre-workout shake and snack before lifting
- Have increased your body temperature prior to working out
After having checked off all the numbered steps, add a total of 5lb (2.27 kg) to next week's exercise and increase the rest time.
By increasing the weight of an exercise and adding more rest time, you can skip plateaus as you reach them. Don’t worry, adding more time between sets does not decrease muscle growth [1, 2, 3] but it will make your workouts a little longer. Here's an example:
As shown above, the person that was initially struggling to get past their plateau at 15lbs was able to bypass it by increasing the weight and rest time.
A deload is when you cut your volume (weight × reps × sets) by half for a week and then increase your value the next week.
While on the hypertrophy program, you'll cut your volume in half by reducing your sets from 3 to 2 on all exercises, only getting to the low end of the rep range, and keeping the weight the same. For example on your benchpress, reduce your sets to 2, complete only 8 reps, and keep your weight the same. Do this for all exercises for the week.
Keep the increased weight and time from your previous week and, additionally, skip taking your pre-workout for the deload week. The following week, start taking your pre-workout supplements again and try to reach 10 reps for all three sets.
Again, you will not do this while on the cutting phase (unless you're a complete beginner). It is difficult to gain muscle while losing weight so be happy and satisfied if your muscle mass is staying stable. You will get back to muscle-building on the lean-bulking phase!