Look around almost any gym, and you’ll see guys wandering from one exercise to another with no real plan in mind. Come back in 12 months, and most of them will look exactly the same. They won’t have gained any muscle at all.
What a waste of time!
You’ll make much more progress if you follow a logical, structured, progressive workout.
Training without a plan is like heading out on a long journey without a map. You MAY reach your destination, but the odds are stacked against you. And, if by some miracle you do arrive at your goal, you probably went the long way around and wasted a lot of time and energy in the process.
A good workout is like a map – it’ll get you to where you want to be in the shortest possible time.
While it’s a good idea to learn how to write your own workouts, that can be time-consuming. Sometimes it’s nice to leave all that work to someone else and focus 100% on your training.
After all, that’s one of the reasons that people hire personal trainers and coaches.
Here are 5 tried and tested hypertrophy workouts for you to try. They include a variety of exercises, training splits, and workout methods to ensure that you don’t get bored doing the same thing over and over again.
Pick one, stick with it for 4-6 weeks, and then try another one. It’s okay to come back to your favorite, but don’t use the same workout for too long, or it will lose its effectiveness.
Warming up for a great workout
To get the most from any of these workouts, and keep your risk of injury to a minimum, make sure you spend a few minutes warming up before you start. A proper warm-up will increase joint mobility and muscle elasticity and raise your core temperature. Not only will this minimize your chances of hurting yourself, but it’ll also improve your performance, and that means better results and faster progress.
Prepare your body for your coming workout by doing 5-10 minutes of easy cardio, followed by some dynamic joint mobility and stretching exercises for the body parts you are about to train.
Finish off your warm-up with 2-3 sets of the main exercises of your workout, using light weights. This will not only ensure your muscles and joints are good to go, but will also give you a chance to practice the exercises you are about to do.
Workout 1 – The simple four-way split
If you are new to hypertrophy training, this is a good place to start. With only four workouts per week, you’ll have plenty of time to rest and recover, and it won’t take over your life either.
Each body part gets trained once per week, which is enough to produce some noticeable muscle growth. However, we’ve doubled up on arm training as we know that’s an area a lot of exercisers like to prioritize.
Level: Beginner / Intermediate
Weekly split:
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Chest and biceps | Legs and abs | Rest | Back and triceps | Rest | Shoulders and arms | Rest |
Workout 1.1 – Chest and biceps
Chest:
Barbell bench press – 3 sets of 8 reps
Incline dumbbell press – 3 sets of 10 reps
Cable crossovers – 3 sets of 12 reps
Biceps:
Barbell curls – 3 sets of 8 reps
Cable curls – 3 sets of 10 reps
Workout 2.1 – Legs and abs
Legs:
Barbell back squats – 4 sets of 6 reps
Romanian deadlifts – 3 sets of 8 reps
Leg extensions – 3 sets of 10 reps
Leg curls – 3 sets of 10 reps
Split squats – 3 sets of 12 reps per leg
Standing calf raises – 3 sets of 12 reps
Abs:
Body saw – 3 sets of 12 reps
Russian twist – 3 sets of 10 reps each side
Workout 3.1 – Back and triceps
Back:
Lat pulldowns – 3 sets of 10 reps
Single-arm dumbbell rows – 3 sets of 12 reps per arm
Dumbbell pullovers – 3 sets of 12 reps
Triceps:
Skull crushers – 3 sets of 10 reps
Triceps pushdowns – 3 sets of 12 reps
Workout 4.1 – Shoulders and arms
Shoulders:
Seated dumbbell shoulder press – 3 sets of 8 reps
Dumbbell lateral raises – 3 sets of 10 reps
Cable face pull – 3 sets of 12 reps
Arms:
Dumbbell curls – 3 sets of 8 reps per arm
Reverse curls – 3 sets of 10 reps
Triceps dips – 3 sets of 8 reps
Triceps kickbacks – 3 sets of 10 reps per arm
Workout 2 – Push-pull-legs
Push-pull-legs is a popular and flexible training split. It groups exercises by movement, which helps prevent overlaps while providing plenty of rest and recovery between workouts.
You can work each muscle group once or twice per week, depending on the time you have available and how experienced you are. Beginners and early intermediates should stick to one workout per body part per week, while more advanced exercises can do two.
Level: Beginner / Intermediate / Advanced
Weekly split:
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
| Beg/int. | Push | Rest | Pull | Rest | Legs | Rest | Rest |
| Adv. | Push | Pull | Legs | Push | Pull | Legs | Rest |
Workout 2.1 – Push
Incline barbell bench press – 3 sets of 10 reps
Chest press machine – 3 sets of 12 reps
Dumbbell flyes – 3 sets of 12 reps
Barbell shoulder press – 3 sets of 8 reps
Dumbbell lateral raises – 3 sets of 12 reps
Triceps pushdowns – 3 sets of 10 reps
Close grip pushups – 3 sets of 15 reps
Workout 2.2 – Pull
Pull-ups – 3 sets of 6 reps
Reverse grip lat pulldowns – 3 sets of 8 reps
Seated cable rows – 3 sets of 10 reps
Dumbbell shrugs – 3 sets of 12 reps
Dumbbell reverse flyes – 3 sets of 12 reps
EZ bar preacher curls – 3 sets of 10 reps
Dumbbell curls – 3 sets of 8 reps per arm
Workout 2.3 – Legs
Front squats – 3 sets of 8 reps
Leg press – 3 sets of 10 reps
Bulgarian split squats – 3 sets of 10 reps per leg
Box jumps – 3 sets of 10 reps
Seated calf raises – 3 sets of 12 reps
Standing calf raises – 3 sets of 15 reps
Workout 3 – Powerbuilding workout
Powerbuilding is a combination of powerlifting and bodybuilding. It’s a training method designed to increase muscle strength and size at the same time. Each workout is built around one of the “big three” exercises: squats, bench presses, and deadlifts, and involves lifting heavy weights to build strength, and then moderate weights to trigger hypertrophy.
In addition to the three main workouts, this program also includes a fourth assistance workout that is designed to plug any developmental gaps left by the other three sessions.
Not sure if you want to be a bodybuilder or a powerlifter? This is the workout for you!
Level: Intermediate / Advanced
Weekly split:
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Squat | Rest | Bench press | Rest | Deadlift | Assistance | Rest |
Workout 3.1 – Squats (legs)
Squats – 5 sets of 3-5 reps
Hack squat – 3 sets of 8 reps
Leg extensions – 3 sets of 10 reps
Leg curls – 3 sets of 10 reps
Lunges – 3 sets of 12 reps per leg
Workout 3.2 – Bench press (chest and triceps)
Bench press – 5 sets of 3-5 reps
Incline dumbbell bench press – 3 sets of 8 reps
Pec deck – 3 sets of 10 reps
Close grip bench press – 3 sets of 8 reps
Dumbbell skull crushers – 3 sets of 12 reps
Workout 3.3 – Deadlifts (back and biceps)
Deadlifts – 5 sets of 3-5 reps
Good mornings – 3 sets of 8 reps
Reverse hypers – 3 sets of 12 reps
Chin-ups – 3 sets of 6 reps
Chest supported rows – 3 sets of 10 reps
Workout 3.4 – Assistance (shoulders, calves, and core)
Barbell shoulder press – 3 sets of 8 reps
Face pulls – 3 sets of 12 reps
Seated calf raises – 3 sets of 12 reps
Standing calf raises – 3 sets of 15 reps
Hanging knee raises – 3 sets of 12 reps
Cable woodchops – 3 sets of 10 reps per side
Workout 4 – Pre-exhaust supersets
This workout involves doing an isolation exercise immediately before a compound exercise for the same muscle group. This increases time under tension and also pre-fatigues the prime mover or agonist, which, in theory, produces a deeper level of fatigue and more muscle growth.
To do a pre-exhaust superset, do the first exercise, e.g., leg extensions, and then immediately do a set of leg presses afterward. Rest for 1-2 minutes and then repeat the pairing. Because your muscles will already be tired, don’t expect to use as much weight as usual on the second, compound exercise in each pairing.
Level: Intermediate / Advanced
Weekly split:
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Chest and back | Rest | Legs and calves | Rest | Shoulders and arms | Rest | Rest |
Workout 4.1 – Chest and back
Cable crossovers – 4 sets of 12 reps
Barbell bench press – 4 sets of 8 reps
Straight arm pulldowns – 4 sets of 12 reps
Pull-ups – 4 sets of 6 reps
Incline dumbbell flyes – 4 sets of 12 reps
Incline dumbbell bench press – 4 sets of 8 reps
Dumbbell pullovers – 4 sets of 12 reps
Bent over barbell row – 4 sets of 8 reps
Workout 4.2 – Legs and calves
Leg extensions – 4 sets of 12 reps
Front squats – 4 sets of 8 reps
Leg curls – 4 sets of 12 reps
Deadlifts – 4 sets of 8 reps
Alternating leg extensions – 4 sets of 12 reps per leg
Lunges – 4 sets of 8 reps per leg
Hip thrusts – 4 sets of 12 reps
Romanian deadlifts – 4 sets of 8 reps
Standing calf raises – 4 sets of 12 reps
Ankle jumps – 4 sets of 15 reps
Workout 4.3 – Shoulders and arms
Dumbbell lateral raises – 3 sets of 12 reps
Barbell shoulder press – 3 sets of 8 reps
Barbell front raises – 3 sets of 12 reps
Dumbbell alternating shoulder press – 3 sets of 8 reps per arm
Preacher curls – 3 sets of 12 reps
Barbell cheat curls – 3 sets of 8 reps
Triceps pushdowns – 3 sets of 12 reps
Close grip bench press – 3 sets of 8 reps
Workout 5 – Agonist-antagonist supersets
This workout pairs pushing with pulling exercises. Using push-pull supersets is an effective way to shorten your workouts and also speed up recovery between exercises. Do the first exercise, e.g., pull-ups, and then immediately do the paired pushing exercise, e.g., push-ups. Rest a moment and then repeat the pairing.
Back is trained twice in this program, and exercises have been separated into horizontal pulling exercise (rows) and vertical pulling exercise (pulldowns and pull-ups) to balance the opposing pushing exercises more evenly.
Level: Beginner / Intermediate
Weekly split:
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Chest and back | Rest | Legs | Shoulders and back | Rest | Arms | Rest |
Workout 5.1 – Chest and back
Dumbbell bench press – 4 sets of 8 reps
Cable seated rows – 4 sets of 8 reps
Incline dumbbell press – 4 sets of 10 reps
Chest supported dumbbell rows – 4 sets of 10 reps
Chest press machine – 4 sets of 12 reps
Face pulls – 4 sets of 12 reps
Workout 5.2 – Legs
Squats – 3 sets of 8 reps
Leg curls – 3 sets of 12 reps
Romanian deadlifts – 3 sets of 8 reps
Leg extensions – 3 sets of 12 reps
Leg press – 3 sets of 8 reps
45-degree back extensions – 3 sets of 12 reps
Standing calf raises – 3 sets of 12 reps
Tibialis anterior toe raises – 3 sets of 12 reps
Workout 5.3 – Shoulders and back
Dumbbell shoulder press – 4 sets of 8 reps
Pull-ups – 4 sets of 8 reps
Shoulder press machine – 4 sets of 10 reps
Lat pulldowns – 4 sets of 10 reps
Barbell front raises – 4 sets of 12 reps
Dumbbell pullovers – 4 sets of 12 reps
Workout 4 – Arms
EZ bar biceps curls – 3 sets of 8 reps
EZ bar skull crushers – 3 sets of 8 reps
Cable curls – 3 sets of 10 reps
Triceps pushdowns – 3 sets of 10 reps
Concentration curls – 3 sets of 12 reps per arm
Single-arm overhead triceps extensions – 3 sets of 12 reps per arm
Workout FAQs
Got questions about these workouts? We’ve got answers! If you can’t find the information you need below, please drop us a line in the comments section.
Can I change any of the exercises?
Yes, you can, but make sure you use similar exercises. It’s okay to swap front squats with back squats, but you shouldn’t replace pull-ups with biceps curls.
How long should I rest between sets?
Because these are hypertrophy workouts, you should rest 60-90 seconds between most sets. But, for the power building program, there are some lower rep/heavier weight sets. For those, rest 3-4 minutes.
What weight should I lift?
Choose a weight that takes you close to failure around the prescribed rep count. If you can’t get close to the prescribed rep count, your load is too heavy. But if you can do way more reps than indicated, the weight is too light.
Can I do a different workout each week?
You could, but that doesn’t mean you should! While some variation is good for bodybuilding, too much could undermine your progress. Choose one workout and stick with it for 4-6 weeks.
What else can I do to make sure I build muscle as fast as possible?
Even with a great workout program, building muscle can still be a long process. However, there are a few things you can do to speed things up, even if it’s only by a little. Make sure you:
- Get 7-9 hours of sleep every night
- Follow a healthy diet and eat enough protein every day
- Try to keep a lid on your stress levels
- Do your best to increase your weights every week
- Avoid skipping workouts, unless you are ill or injured
Wrapping up
With five new workouts to try, you have no excuse for drifting from one exercise to another and getting nowhere fast. A well-structured program could be the difference between reaching your muscle-building goals and not making any progress at all.
Follow these programs to the letter or, if you prefer, use them as frameworks and slot your favorite exercises into each one. Either way, your workouts will be more productive.
Some exercisers can get away with a more flexible approach to training, but they are in the minority. For the rest of us, a good program is the key to bodybuilding success.
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