Muscle Building Plan: Hypertrophy Focused
Goal: Maximize muscle growth through hypertrophy-focused training, involving higher volume, moderate to heavy weights, and controlled movements.
This hypertrophy-focused plan is designed to maximize muscle gains by targeting different muscle groups with sufficient volume and intensity. Adjust the plan as needed based on your progress and personal fitness level.
Duration: 12 weeks
Frequency: 5 days per week
Monday: Chest and Triceps
- Warm-up: 5-10 minutes of light cardio (e.g., brisk walking or cycling)
- Workout:
- Flat Bench Press: 4 sets of 8-12 reps
- Incline Dumbbell Press: 4 sets of 8-12 reps
- Chest Flyes: 3 sets of 12-15 reps
- Tricep Dips: 4 sets of 8-12 reps
- Skull Crushers (Lying Tricep Extension): 3 sets of 10-12 reps
- Tricep Pushdowns: 3 sets of 12-15 reps
- Cooldown: 5-10 minutes of light cardio
- Stretching: 10 minutes focusing on chest and triceps
Tuesday: Back and Biceps
- Warm-up: 5-10 minutes of light cardio
- Workout:
- Pull-Ups or Lat Pulldowns: 4 sets of 8-12 reps
- Bent-Over Barbell Rows: 4 sets of 8-12 reps
- One-Arm Dumbbell Rows: 3 sets of 10-12 reps (each arm)
- Seated Cable Rows: 3 sets of 12-15 reps
- Barbell Curls: 4 sets of 8-12 reps
- Hammer Curls: 3 sets of 10-12 reps
- Cooldown: 5-10 minutes of light cardio
- Stretching: 10 minutes focusing on back and biceps
Wednesday: Legs
- Warm-up: 5-10 minutes of light cardio
- Workout:
- Squats: 4 sets of 8-12 reps
- Leg Press: 4 sets of 10-12 reps
- Lunges: 3 sets of 10-12 reps (each leg)
- Leg Curls (Hamstrings): 3 sets of 12-15 reps
- Leg Extensions (Quadriceps): 3 sets of 12-15 reps
- Calf Raises: 4 sets of 15-20 reps
- Cooldown: 5-10 minutes of light cardio
- Stretching: 10 minutes focusing on legs
Thursday: Shoulders and Abs
- Warm-up: 5-10 minutes of light cardio
- Workout:
- Overhead Shoulder Press: 4 sets of 8-12 reps
- Lateral Raises: 4 sets of 10-12 reps
- Front Raises: 3 sets of 12-15 reps
- Face Pulls: 3 sets of 12-15 reps
- Upright Rows: 3 sets of 10-12 reps
- Hanging Leg Raises: 3 sets of 15-20 reps
- Cable Crunches: 3 sets of 12-15 reps
- Russian Twists: 3 sets of 20 reps (10 each side)
- Cooldown: 5-10 minutes of light cardio
- Stretching: 10 minutes focusing on shoulders and abs
Friday: Full-Body Circuit
- Warm-up: 5-10 minutes of light cardio
- Circuit Workout: Perform each exercise back-to-back with minimal rest, complete the circuit 3 times
- Deadlifts: 10 reps
- Push-Ups: 15 reps
- Pull-Ups: 10 reps
- Goblet Squats: 15 reps
- Kettlebell Swings: 15 reps
- Plank: Hold for 1 minute
- Cooldown: 5-10 minutes of light cardio
- Stretching: 10 minutes focusing on the full body
Saturday & Sunday: Rest or Active Recovery
- Option 1: Rest
- Focus on full recovery
- Option 2: Active Recovery
- Light activities such as walking, cycling, or swimming for 30-45 minutes
- Gentle stretching or yoga for 20-30 minutes
- Option 1: Rest
Nutritional Guidance
- Protein Intake: Aim for 1.2-2.0 grams of protein per kilogram of body weight to support muscle growth.
- Carbohydrates: Include complex carbohydrates for energy and recovery (e.g., oats, rice, sweet potatoes).
- Healthy Fats: Incorporate sources like avocados, nuts, and olive oil to support hormone production and overall health.
- Meal Timing: Eat a balanced meal or protein-rich snack within 30-60 minutes after workouts.
- Hydration: Stay well-hydrated throughout the day, especially before and after workouts.
Tips for Success
- Progressive Overload: Gradually increase the weight or resistance to keep challenging your muscles.
- Form and Technique: Focus on maintaining proper form to prevent injury and maximize muscle engagement.
- Rest and Recovery: Ensure adequate rest between workouts to allow muscles to recover and grow.
- Consistency: Stick to the plan consistently for the best results in muscle growth and overall strength.
