45 Hypertrophy Workout Programs

Doing anything randomly in the gym won’t help you gain muscle mass and improve muscular size. All types of exercises and workout plans might help you gain muscles in the initial phase when you are enjoying the beginner gains, but even that won’t last more than a few weeks.

If your main or even secondary aim is to grow muscle mass or tone them, then you have to look out for the workout routine that can trigger muscle hypertrophy.

A workout program designed aiming for muscle hypertrophy usually includes high-rep sets and allows sufficient rest time for recovery to trigger the growth efficiently and effectively. A hypertrophy workout is different than a strength training workout or powerlifting workout in terms of reps per set, weights used, frequency, and the accessories selection. Thus, you can’t select any program and expect it to work for muscle gain.

You need to extend the sets beyond five repetitions, you should use moderate but challenging weights, there should be an optimum rest period between two workout sessions for the same muscle group. These are just some of the principles used in the development of hypertrophy specific workout programs.

There might be questions on your mind like, how to identify that a training program is hypertrophy triggering or not? Or, how to pick the right hypertrophy training program for me? If you have these questions, you have reached the right page. Here we have provided the best hypertrophy workout programs.

Hypertrophy Workout Programs

3 Day Full Body Workout Routine (with PDF)

Bodybuilding is like a sport, where to be successful, you need to give 100% to training, diet and mental approach. Heading to the gym every day with the same zeal and dedication can be challenging. A lot of us even ...
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4 Day Push Pull Workout Routine (with PDF)

Fitness enthusiasts typically divide their workout routine into different training splits. One of the most effective splits is the push-pull workout program. The push-pull workout routine is perfect for beginners, intermediate, and even advanced-level bodybuilders. It’s simple, easy to keep ...
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7 Day Workout Plan (with PDF)

If you’re an ambitious or an advanced bodybuilder, a 7-day workout plan can benefit you immensely. A fixed flexible routine will keep your progress consistent and your body engaged and challenged for the best results. It will make more sense ...
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Eugene Teo’s Workout Routine and Diet Plan

If we have to make a list of fitness YouTubers whose training guides are reliable and authentic, then the name Eugene Teo will surely be on that list. Eugene is a well-known fitness YouTuber, strength coach, and fitness enthusiast. Eugene ...
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Kenny KO’s Workout Routine and Diet Plan

Kenny KO is a bodybuilder, entrepreneur, and YouTuber who is known for his numerous commentary-style videos that he makes on pro bodybuilders. In most of his videos, he is seen discussing and sometimes even criticizing them for their anabolics and ...
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Josh Brolin’s Workout Routine and Diet

When one is supposed to play the role of a supervillain Thanos, one needs to be in great shape. And Josh Brolin was no exception in that matter. Even in his late 40s, when Josh was approached to play the ...
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John Meadows’ Workout Routine and Diet Plan

John Meadows will always be an irreplaceable figure in the community of bodybuilding and fitness. If you are reading this, we can be pretty sure that you must have watched some of his training-related videos and would have also followed ...
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Alex Eubank’s Workout Routine and Diet Plan

If you want to build a physique like that of old-school bodybuilders, you can certainly look up to Alex Eubank. Alex is a well-known bodybuilder, strength coach, and social media influencer. Alex's muscular and ripped physique has earned him the ...
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Aspen Rae’s Workout Routine and Diet Plan

Aspen Rae is a well-known fitness model and figure competitor hailing from San Jose, California. She enjoys a massive follower base on her social media handles. Aspen Rae's phenomenal physique speaks volumes about her dedication to staying fit and in ...
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Each of these training routines is designed to trigger muscle hypertrophy and has proven effective for many users in the past.

We have chosen these programs on the basis of effectiveness, flexibility, efficiency, and safety. There are different routines for different target muscle groups, for different fitness levels, and there are equipment specific programs. You can choose the one that suits the resources you have, your fitness level, that targets the muscle group you want to work on.

The programs describe main exercises, accessories, and warm-up moves along with sets, reps, and weight information. There is a well-planned schedule in each program that optimizes the frequency of workouts with the rest period needed for recovery.

Almost all the programs listed above have a link to the spreadsheet included in it. This spreadsheet can help you follow the program schedule to the T, it can also help you track your progress and make the adjustments accordingly.

All the workout programs that made this list have gone through a thorough check. These are developed by renowned trainers and bodybuilders. These routines have been followed by thousands in the past and they have achieved the results.

You can start working on improving muscle size at any fitness level. You just need to develop enough strength to perform every exercise in the correct form first. Once you achieve that, you can start hypertrophy training and work towards developing the toned, muscular body shape that you always dreamt of. So, what are you waiting for? select a suitable routine and start working now.

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