The hypertrophy program is all about building your physique as quickly as possible. Again, do not switch to this program until you 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, copy the routines to your workout app or journal.
Hypertrophy Program: Day 1 👈
Exercise | Sets | Reps | Rest Time (min) |
Bench Press (Barbell) | 3 | 8-10 | 3 |
Box Squat (Barbell) | 3 | 8-10 | 3 |
Wide Pull Up | 3 | 8-10 | 3 |
Standing Calf Raise (Dumbell) | 3 | 8-10 | 2 |
Cable Crunch | 3 | 8-10 | 2 |
Lateral Raise (Machine) | 3 | 8-10 | 2 |
Hypertrophy Program: Day 2 👈
Exercise | Sets | Reps | Rest Time (min) |
Deadlift (Barbell) | 3 | 8-10 | 3 |
Overhead Press (Barbell) | 3 | 8-10 | 3 |
Face Pull (Cable) | 3 | 8-10 | 3 |
Hammer Curl (Dumbbell) | 3 | 8-10 | 2 |
Triceps Extension (Cable) | 3 | 8-10 | 2 |
Lying Leg Curl (Machine) | 3 | 8-10 | 2 |
Hypertrophy Program: Day 3 👈
Exercise | Sets | Reps | Rest Time (min) |
Incline Bench Press (Barbell) | 3 | 8-10 | 3 |
Squat (Barbell) | 3 | 8-10 | 3 |
Seated Row (Cable) | 3 | 8-10 | 3 |
Standing Calf Raise | 3 | 8-10 | 2 |
Side Bend (Dumbell) | 3 | 8-10 | 2 |
Lateral Raise (Machine) | 3 | 8-10 | 2 |
Hypertrophy Program: Day 4 👈
Exercise | Sets | Reps | Rest Time (min) |
Sumo Deadlift (Barbell) | 3 | 8-10 | 3 |
Overhead Press (Barbell) | 3 | 8-10 | 3 |
Face Pull (Cable) | 3 | 8-10 | 3 |
Hammer Curl (Cable) | 3 | 8-10 | 2 |
Triceps Extension (Cable) | 3 | 8-10 | 2 |
Lying Leg Curl (Machine) | 3 | 8-10 | 2 |
Step 2: The workout notes
The titles say it all, but there's more info underneath each toggle if you have questions.
Step 3: How to Progress
Once you can get ten reps for all three sets of a weighted exercise, add 5 lbs (2.2kg) to the exercise and try to get as many reps as you can again. Repeat the process once you get ten reps for all three sets with the increased weight. Here's a visual representation:
In week two, this person got ten reps (in good form!), so they increased the weight of the exercise by 5lbs the following week. When they reach ten reps with the increased weight, they'll add another 5 lbs and repeat.
For the first few weeks of the program, you should be able to add 5 lbs 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!
Step 4: Record your progress
How you record your progress depends on how you track your workouts. Read the options below to figure out how to do so with your preferred method:
How to do so on Strong:
- Enter the weight you used and then put your rep count under “reps.” Do not count those for whom 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 it is set for the correct amount of time. Once the timer goes off, you should be lifting again!
On pencil and paper:
- Write down the weight and reps you completed using 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 nutrition, health, and training. Besides making sure that you have all of these components down, remember to take your progress photos each week!
If you plateau
You've plateaued 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. 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 and, therefore, has plateaued.
But, if your muscle mass has not increased, there is an easy fix to overcoming plateaus. Increasing the weight of an exercise and adding more rest time allows you to 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 who was initially struggling to get past their plateau at 15 lbs could bypass it by increasing the weight and rest time.
Again, you will not do this during the cutting phase (unless you're a beginner). Gaining muscle while losing weight is difficult, so be happy and satisfied if your muscle mass stays stable. You will get back to muscle-building in the lean-bulking phase!
7. Training