Amazing Hypertrophy Workout Plan

hypertrophy workout plan

There are many compelling reasons to exercise regularly, but one of the most common is to increase muscle mass, a process is known as hypertrophy. While many elements outside of the weight room contribute to hypertrophy, such as food and how you recover between sessions, a specific technique to exercise promotes hypertrophy.

Best Workout for hypertrophy

A woman sitting at a table in front of a curtain

Through compound sets, the workout forces a particular muscle area to be overworked,” Williams explains. “A compound set is when you do two workouts that target the same body part back to back. They’re particularly beneficial during a hypertrophy phase since they’re a quick and efficient technique to get a high amount of repetitions in a while also fatiguing the targeted muscle group, both of which are necessary for the development of lean muscular tissue.” The workout is divided into five phases, each of which includes two movements performed back-to-back. Perform ten to fifteen reps of the first exercise, depending on your abilities, before moving on to the second for ten to fifteen reps.


If you’re serious about bulking up, you’ll want to make sure you’re giving it your all during each session of your workout. That means taking the time to warm up, so you don’t suffer or risk injury by pushing cold muscles too hard at the start of your workout. Begin with a dynamic stretching exercise to loosen up your muscles throughout your entire body. If you’re not sure what it entails, we have a fantastic example in our guide to gym warming up. After that, you should do some workout-specific warm-ups to prepare the muscles you’re about to employ. Running a  set of each of the exercises you want to do with minimal weights or no weights at all is the simplest way to achieve this. The stretches and warm-up exercises will take you approximately 10 minutes, and you’ll see benefits right away when you complete the first set of the workout proper.

Peace in mind

Whatever fitness objectives you have in mind, it’s vital to remember that achieving them will require time and dedication. This is true whether you’re trying to lose weight, improve your running, or gain muscle. This strategy from trainer and fitness model Shaun Stafford demands you to commit to four exercises per week for six to eight weeks, which is a big commitment, but the payoff is improved strength and growth throughout your body. You may also be sure that you’re doing the proper thing at the gym because the plan targets your entire body while working for different muscle groups in a sequence that allows you to see results.


Even if you do every workout on this plan for eight weeks, you won’t reap the full benefits unless you also commit to the same diet level. First and foremost, you must ensure that your protein intake is sufficient to assist your muscles as they heal and rebuild following exercises, which you can accomplish by focusing on high-protein meals. You can utilize supplements like protein powders and bars in an emergency but don’t rely on them.

Subscribe to our monthly Newsletter
Subscribe to our monthly Newsletter