Are you looking for hypertrophy and increasing muscle mass? If the answer is yes, I guarantee you that you will get what you are looking for in this post. This is a 6-week hypertrophy workout plan specifically designed to help you increase maximum muscle growth and size as well.
Hypertrophy comes after the process of increasing the size and muscle fibers, and with a suitable training plan, you can start noticing the change after a few weeks.
During these 6 weeks, you will be obligated to train from 3 to 4 days a week, depending on your fitness level.
We will focus on some compound exercises that target muscle groups at once, in addition to isolation exercises in order to focus on some muscles individually to speed up the results a bit.
Each training session will be somewhat high intensity, but the payoff is worth it, you will be able to feel the increase in strength and muscle size, and this will increase your motivation.
Hypertrophy workout plan – break up
This training plan will not be limited to weightlifting and doing many compound exercises and waiting for results, because muscle hypertrophy is not limited to that only, but you must increase the volume of training completely, so this plan was designed to be more challenging for your muscles In different ways, the aim is to achieve the largest possible amount of muscle growth.
Whether you are a beginner or a professional, this plan will definitely help you build your muscles in the way you want, and with the provision of professional advice and the correct guidance that you will find here, whether at the level of nutrition or the technique that must be followed during the exercises, this will prevent you from making some mistakes that may hinder the path of your progress and cause your plan to fail.
Are you ready to take your fitness to the next level? Are you ready to start your journey with building huge muscles? Well, you are ready, that’s fine, all you have to do is read the post completely and keep it as a guide or reference that you can always see to track your path.
Let’s get started!
6 Week hypertrophy workout plan – What should you know before starting
Before embarking on the details of the training plan, you must know some things and some points that you must take care of first.
The journey of building muscle and hypertrophy is not easy and may take a long time, but if you are committed and strict about your goals, you will definitely excel and enjoy the results.
Here are some things you have to keep in mind that this training plan may not help you deal with:
The desire to achieve the goal of muscle growth and hypertrophy:
Since you are in this post, you definitely have the desire and need a small push to start the application. The desire is what leads you towards achieving your goals, whatever they are, so this is one of the basics. You must have the desire to build your muscles and insist on achieving this goal.
Consistency and Commitment to the training program and never skip classes:
Commitment and Consistency are also one of the basics and one of the secrets of success. If the commitment is not present, the results will not come either. If you do not train continuously and regularly, it will be impossible to build muscles or even grow them. But when you are serious about your training and withstanding all the challenges, the results will come gradually.
Proper form:
Also, proper form is a necessary thing that must be present during all exercises, especially while trying to build muscle. This requires focus and targeting the muscles correctly. So make sure to use proper form during all exercises to ensure that the muscles are targeted, as well as reduce the risk of injury.
Progressive overload:
This is a method used by weightlifters, bodybuilders, and even ordinary people who want to increase muscle size. Progressive overload is a gradual increase in the tension placed on the body during exercises, and its purpose is to keep the muscles always facing new challenges and not allow them to get used to the exercises.
Relying on nutrition that helps muscle growth:
This is another key to successful muscle building and proper growth, so you must follow a diet that contains enough protein, complex carbohydrates, and healthy fats to support muscle growth and recovery.
In addition, stay hydrated and get used to eating balanced meals (balanced diet), rich in important nutrients.
Rest and recovery:
Adequate rest and recovery are just as important as the exercise itself. Make sure to allow time for your muscles to rest and recover between workouts and to avoid overtraining and injury. Plus prioritize sleep and manage stress to support overall health and muscle growth.
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6 Week hypertrophy workout plan for maximize muscle growth
Week 1: Select the weights that are in line with your fitness level and at the same time be a challenge for your muscles
Monday: Legs and Glutes
| EXERCISES | SETS/REPS | REST TIMES |
|---|---|---|
| Squats | 4 sets of 10 reps | 1 – 2 min |
| Deadlifts | 4 sets of 8 reps | 1 – 2 min |
| Leg Press | 4 sets of 12 reps | 1 – 2 min |
| Walking Lunges | 3 sets of 10 reps (each leg) | 1 – 2 min |
| Hip Thrusts | 3 sets of 10 reps | 1 – 2 min |
Tuesday: Back and Biceps
| EXERCISES | SETS/REPS | REST TIMES |
|---|---|---|
| Pull Ups | 4 sets of 6-8 reps | 1 – 2 min |
| Barbell Rows | 4 sets of 8 reps | 1 – 2 min |
| Lat Pulldowns | 4 sets of 12 reps | 1 – 2 min |
| Biceps Curls | 3 sets of 10 reps | 1 – 2 min |
| Hammer Curls | 3 sets of 10 reps | 1 – 2 min |
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Wednesday: Rest / Sleep well / Eat well / Take a walk
Thursday: Chest and Triceps
| EXERCISES | SETS/REPS | REST TIMES |
|---|---|---|
| Bench Press | 4 sets of 10 reps | 1 – 2 min |
| Incline Dumbbell Press | 4 sets of 8 reps | 1 – 2 min |
| Cable Flyes | 4 sets of 12 reps | 1 – 2 min |
| Tricep Pushdown | 3 sets of 10 reps | 1 – 2 min |
| Skull Crushers | 3 sets of 10 reps | 1 – 2 min |
Friday: Shoulders and Abs
| EXERCISES | SETS/REPS | REST TIMES |
|---|---|---|
| Military Press | 4 sets of 10 reps | 1 – 2 min |
| Dumbbell Lateral Raises | 4 sets of 8 reps | 1 – 2 min |
| Front Raises | 4 sets of 12 reps | 1 – 2 min |
| Cable Crunches | 3 sets of 10 reps | 1 – 2 min |
| Planks | 3 sets – 1 min | 1 – 2 min |
Saturday and Sunday: Rest / Sleep well / Eat well / Take a walk
Week 2:
Follow the same workout plan as week 1, but increase the weight by 5-10% for each exercise.
Week 3: Challenge your muscles more
Monday: Legs and Glutes
| EXERCISES | SETS/REPS | REST TIMES |
|---|---|---|
| Deadlifts | 4 sets of 12 reps | 1 – 2 min |
| Squats | 4 sets of 10 reps | 1 – 2 min |
| Leg Press | 4 sets of 15 reps | 1 – 2 min |
| Walking Lunges | 3 sets of 12 reps | 1 – 2 min |
| Hip Thrusts | 3 sets of 12 reps | 1 – 2 min |
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Tuesday: Back and Biceps
| EXERCISES | SETS/REPS | REST TIMES |
|---|---|---|
| Pull Ups | 4 sets of 8 – 10 reps | 1 – 2 min |
| Barbell Rows | 4 sets of 10 reps | 1 – 2 min |
| Dumbbell Pullover | 4 sets of 15 reps | 1 – 2 min |
| Ez Bar Curls | 3 sets of 12 reps | 1 – 2 min |
| Supinated Dumbbell Curls | 3 sets of 12 reps | 1 – 2 min |
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Wednesday: Rest / Sleep well / Eat well / Take a walk
Thursday: Chest and Triceps
| EXERCISES | SETS/REPS | REST TIMES |
|---|---|---|
| Bench Press | 4 sets of 12 reps | 1 – 2 min |
| Incline Dumbbell Press | 4 sets of 10 reps | 1 – 2 min |
| Dumbbell Flyes | 3 sets of 15 reps | 1 – 2 min |
| Tricep Kikckbacks | 3 sets of 12 reps | 1 – 2 min |
| Skull Crushers | 3 sets of 12 reps | 1 – 2 min |
Chest And Triceps Exercises Without Equipment
Friday: Shoulders and Abs
| EXERCISES | SETS/REPS | REST TIMES |
|---|---|---|
| Military Press | 4 sets of 12 reps | 1 – 2 min |
| Dumbbell Lateral Raises | 4 sets of 10 reps | 1 – 2 min |
| Front Raises | 4 sets of 15 reps | 1 – 2 min |
| Cable Crunches | 3 sets of 12 reps | 1 – 2 min |
| Planks | 3 sets – 90 sec | 1 – 2 min |
Saturday and Sunday: Rest / Sleep well / Eat well / Take a walk
Week 4:
Follow the same workout plan as week 3, but increase the weight by 5-10% for each exercise.
Week 5: Increase loads according to your fitness level
Monday: Legs and Glutes
| EXERCISES | SETS/REPS | REST TIMES |
|---|---|---|
| Squats | 4 sets of 10 reps | 1 – 2 min |
| Deadlifts | 4 sets of 8 reps | 1 – 2 min |
| Leg Press | 4 sets of 12 reps | 1 – 2 min |
| Walking Lunges | 3 sets of 10 reps | 1 – 2 min |
| Hip Thrusts | 3 sets of 10 reps | 1 – 2 min |
Tuesday: Back and Biceps
| EXERCISES | SETS/REPS | REST TIMES |
|---|---|---|
| Pull Ups | 4 sets of 10 reps | 1 – 2 min |
| Barbell Rows | 4 sets of 8 reps | 1 – 2 min |
| Lat Pulldowns | 4 sets of 12 reps | 1 – 2 min |
| Bicep Curls | 3 sets of 10 reps | 1 – 2 min |
| Zottman Hammer Curls | 3 sets of 10 reps | 1 – 2 min |
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Wednesday: Rest / Sleep well / Eat well / Take a walk
Thursday: Chest and Triceps
| EXERCISES | SETS/REPS | REST TIMES |
|---|---|---|
| Bench Press | 4 sets of 10 reps | 1 – 2 min |
| Incline Dumbbell Press | 4 sets of 8 reps | 1 – 2 min |
| Cable Flyes | 4 sets of 12 reps | 1 – 2 min |
| Tricep Pushdown | 3 sets of 10 reps | 1 – 2 min |
| Skull Crushers | 3 sets of 10 reps | 1 – 2 min |
Friday: Shoulders and Abs
| EXERCISES | SETS/REPS | REST TIMES |
|---|---|---|
| Seated Dumbbell Press | 4 sets of 10 reps | 1 – 2 min |
| Lateral Raises | 3 sets of 12 reps | 1 – 2 min |
| Front Raises | 3 sets of 12 reps | 1 – 2 min |
| Upright Rows | 3 sets of 12 reps | 1 – 2 min |
| Cable Crunches | 4 sets of 15 reps | 1 – 2 min |
| Hanging Leg Raises | 3 sets of 12 reps | 1 – 2 min |
| Planks | 3 sets – 90 sec | 1 – 2 min |
Saturday: Rest / Sleep well / Eat well / Take a walk
Sunday: Full Body Workout
| EXERCISES | SETS/REPS | REST TIMES |
|---|---|---|
| Barbell Squats | 3 sets of 8 reps | 1 – 2 min |
| Deadlifts | 3 sets of 8 reps | 1 – 2 min |
| Barbell Curls | 3 sets of 10 reps | 1 – 2 min |
| Triceps Dips | 3 sets of 10 reps | 1 – 2 min |
| Bench Press | 3 sets of 8 reps | 1 – 2 min |
| Bent Over Rows | 3 sets of 8 reps | 1 – 2 min |
| Dumbbell Shoulder Press | 3 sets of 10 reps | 1 – 2 min |
| Pull Ups | 3 sets of 6 – 10 reps | 1 – 2 min |
| Planks | 3 sets – 1 min | 1 – 2 min |
Week 6: Try your best and train fo max
Monday: Legs and Glutes
| EXERCISES | SETS/REPS | REST TIMES |
|---|---|---|
| Barbell Squats | 4 sets of 8 reps | 1 – 2 min |
| Romanian Deadlifts | 3 sets of 10 reps | 1 – 2 min |
| Barbell Lunges | 3 sets of 10 reps | 1 – 2 min |
| Leg Press | 3 sets of 12 reps | 1 – 2 min |
| Glute Bridges | 3 sets of 10 reps | 1 – 2 min |
| Standing Calf raises | 3 sets of 15-20 reps | 1 – 2 min |
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Tuesday: Back and Biceps
| EXERCISES | SETS/REPS | REST TIMES |
|---|---|---|
| Pull Ups | 4 sets of 8 reps | 1 – 2 min |
| Bent Over Rows | 4 sets of 8 reps | 1 – 2 min |
| Seated Cable Rows | 3 sets of 10 reps | 1 – 2 min |
| Wide Grip Lat Pulldowns | 3 sets of 10 reps | 1 – 2 min |
| Bicep Curls | 4 sets of 12 reps | 1 – 2 min |
| Hammer Curls | 3 sets of 12 reps | 1 – 2 min |
Wednesday: Rest / Sleep well / Eat well / Take a walk
Thursday: Chest and Triceps
| EXERCISES | SETS/REPS | REST TIMES |
|---|---|---|
| Bench Press | 4 sets of 8 reps | 1 – 2 min |
| Incline Dumbbell Press | 3 sets of 10 reps | 1 – 2 min |
| Chest Flyes | 3 sets of 12 reps | 1 – 2 min |
| Tricep Pushdown | 4 sets of 10 reps | 1 – 2 min |
| Close Grip Bench Press | 3 sets of 10 reps | 1 – 2 min |
| Skull Crusher | 3 sets of 12 reps | 1 – 2 min |
Friday: Shoulders and Abs
| EXERCISES | SETS/REPS | REST TIMES |
|---|---|---|
| Barbell Overhead Press | 3 sets of 6 – 8 reps | 1 – 2 min |
| Dumbbell Lateral Raises | 3 sets of 10 reps | 1 – 2 min |
| Cable Face Pulls | 3 sets of 12 reps | 1 – 2 min |
| Arnold Press | 3 sets of 8 reps | 1 – 2 min |
| Weighted Decline Sit Ups | 3 sets of 12 reps | 1 – 2 min |
| Hanging Leg Raises | 3 sets of 12 – 15 reps | 1 – 2 min |
| Cable Crunch | 3 sets of 15 – 20 reps | 1 – 2 min |
| Russian Twist With Kettlebell | 3 sets of 15 – 10 reps | 1 – 2 min |
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Saturday and Sunday: Rest / Sleep well / Eat well / Take a walk
Notes:
Warm-up before each workout with 5-10 minutes of cardio and dynamic stretching.
Increase weight or reps as you progress through the weeks to keep challenging your muscles.
Rest for 1-2 minutes between sets and 2-3 minutes between exercises.
Remember to cool down and stretch after each workout to prevent injury and aid recovery.
Key success for max gain from this 6 week Hypertrophy workout plan
Coaches suggest some tips and techniques to help you build muscle and gain hypertrophy.
Training volume:
This is an important factor in the journey of building and increasing muscle size, you should tend to raise the intensity of the exercises and increase the repetitions, as well as the load.
Some studies show the effect of a maximum strength program consisting of 5 repetitions at 75% of 1RM and 3 minutes rest between sets, with a maximal hypertrophy routine consisting of 10 repetitions at 75% of 1RM and 2 minutes rest between sets. on muscle growth.
The results were that hormones grow significantly higher during maximum hypertrophy training compared to the maximum strength program.
Use proper form:
The lack of proper form during the exercises may be like pouring water in the sand, the exercises will be almost useless and may result in injuries or muscle stiffness after training sessions.
So keep the clean form because it ensures that you target the muscles effectively and avoid injury, and helps to benefit as much as possible from the exercises.
Increase your protein intake:
Protein is an important nutrient for muscle growth, so try to consume at least 1 gram of protein per pound (if you weigh 180 pounds, you’ll need 180 grams of protein per day).
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Weight and load according to your fitness level
Beginners :
If you are a beginner, it is advised to start with light weights and focus on proper form and technique, so try to go with weights that allow you to do 12 to 15 reps without the need for momentum, cheating, or spoiling the form to complete the reps.
You can increase the load over time and when you will feel more comfortable during the exercises, and as your fitness improves as well.
Intermediate :
This group must have previous experience with carrying weights, it will be easy to determine the right weight for you, try going with weights that allow you to complete 10 to 15 reps without the need for momentum or spoiling the form to lift that heavy weight.
You can increase the load over time and when you will feel more comfortable during the exercises, and as your fitness improves as well.
Professionals :
This category has the necessary fitness and sufficient experience to deal with heavy weights, so you should go with heavier weights, which allow you to complete 8 to 10 reps without spoiling the form, making momentum, or cheating to lift the heavy weight.
You can increase the load over time and when you will feel more comfortable during the exercises, and as your fitness improves as well.
FAQ
What is hypertrophy?
Hypertrophy is the process of increasing muscle size and strength through resistance training and proper nutrition.
How many days per week should I workout for hypertrophy?
Ideally, you should workout at least 3-4 days per week for hypertrophy, with each workout lasting 60-90 minutes.
How many sets and reps should I do for hypertrophy?
For hypertrophy, it’s generally recommended to perform 3-5 sets of 8-12 reps per exercise, with a focus on progressive overload and proper form.
Should I do cardio while trying to build muscle?
Some cardio can be beneficial for overall health and fitness, but it’s important to prioritize resistance training for hypertrophy. Aim for 2-3 cardio sessions per week, focusing on low to moderate intensity.
How much rest should I take between sets?
For hypertrophy, rest periods should be around 1-2 minutes between sets to allow for proper recovery and maximum effort on each set.
How important is nutrition for hypertrophy?
Nutrition is essential for hypertrophy, as it provides the necessary fuel for muscle growth and recovery. Aim for a balanced diet that includes plenty of protein, healthy fats, and complex carbohydrates.
Can I see results in just 6 weeks?
While significant muscle growth takes time and consistency, it is possible to see noticeable results in just 6 weeks with a well-designed workout plan like this one on this post and proper nutrition.
Do I need to use supplements for hypertrophy?
While supplements can be helpful in supporting muscle growth and recovery, they are not essential for hypertrophy. Focus on getting adequate nutrition from whole foods before considering supplements.
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