How to build your training programme for hypertrophy
Definitions:
- Volume: Measure of the total amount of work performed in a training session, a week of training or training over a period of time
- Frequency: How often you train
- Progressive overload: This is continually increasing the stress placed on the body as force, power, or endurance capabilities increase due to training.
Volume
You ideally should be completing around 10-20 sets per muscle group/movement pattern per week. Below is a breakdown of ideal volume dependent of your training age.
| Volume and frequency recommendations by training age | ||
| Training Age | Weekly sets per muscle/movement | Recommended Weekly Frequency |
| Novice | 10-12 | 2-3 |
| Intermediate | 13-15 | 3-4 |
| Advanced | 16-20 | 3-5 |
Rep range for hypertrophy by exercise type
| REP Range general recommendations for hypertrophy | |
| Exercise | Rep Range |
| Lower Free weight compound (squat, deadlift, RDL) | 3-8 |
| Lower Machine Compound (Leg press, hack squat) | 6-12 |
| Lower Isolation (calf raise, leg extension, leg curl) | 8-20 |
| Upper free weight compound (OHP, bench, BB row) | 3-12 |
| Upper Machine Compound (lat pulldown, cable row) | 6-15 |
| Upper Isolation (curls, tricep pushdown, lateral raise) | 8-20 |
Based on table above compound movements is generally a better exercise for doing the portion of your volume and is heavier. Isolation exercises and machines are higher rep, lower portion of your volume
Exercise Selection
| Hypertrophy: Exercises and muscle groups trained | ||
| Movement Pattern | Primary Muscle Group | Secondary Muscle Groups |
| Squat (all variations, leg press, single leg variants) | Quads, Glutes | Erectors (if free weights) |
| Hip Hinge (deadlift variations e.g. RDL, rack pull, deadlift, good mornings, back extension) | Glutes, hamstrings, erectors | Scapular Retractors |
| Vertical Pull (chins, lat pull down) | Lats, Bis | Rear Delts |
| Vertical Push (OHP variations) | Anterior Delts, Tri’s | Middle Delts |
| Horizontal Pull (row variations e.g. bent over row) | Lats, scapular retractors | Rear Delts, Bis, Middle Delts |
| Horizontal Push (flat, incline, decline pushing variants) | Chest, Anterior Delts | Tris (CG/Dips:primary), Middle Delts (incline) |
| Horizontal Hip extension (hip thrust, glute bridge) | Glutes | Hamstrings |
| Pull Over (DB Pullover, Lat pushdown, BB pullover etc) | Lats | Triceps, Chest |
| Fly (cable crossover, DB flys) | Chest | Anterior Delts |
| Isolation Exercises | Target muscle | N/A |
Sample programmes
Below are some sample programme formats for novice, intermediate and advanced trainers who would like to train towards increasing hypertrophy. Sessions are suitable for men and women. These sessions are designed for you to create yourself, so using the exercise selection table above, you can design the right training programme for you using this simple structure.
Novice sample programme:
| Day 1- Lower | ||
| Exercise | Sets | Reps |
| Squat Variant | 3 | 5 |
| Deadlift Variant | 3 | 5 |
| Single Leg Variant | 3 | 8 |
| Calf | 4 | 8 |
| Day 2- Upper | ||
| Exercise | Sets | Reps |
| Horizontal Push | 3 | 5 |
| Horizontal Pull | 3 | 5 |
| Vertical Push | 2 | 8 |
| Vertical pull | 2 | 8 |
| Flys | 2 | 15 |
| Day 3- Lower | ||
| Exercise | Sets | Reps |
| Hip Hinge Variant | 3 | 8 |
| Leg Press Variant | 3 | 8 |
| Leg Extension | 3 | 12 |
| Leg Curl | 3 | 12 |
| Calf | 4 | 15 |
| Day 4- Upper | ||
| Exercise | Sets | Reps |
| Horizontal Push | 3 | 10 |
| Horizontal Pull | 3 | 10 |
| Incline Push | 2 | 12 |
| Vertical Pull | 2 | 12 |
| Triceps | 2 | 12 |
| Biceps | 2 | 12 |
Intermediate Programme:
| Day 1- Lower | ||
| Exercise | Sets | Reps |
| Squat Variant | 4 | 5 |
| Deadlift Variant | 4 | 5 |
| Single Leg Variant | 3 | 8 |
| Calf | 4 | 8 |
| Leg Curl | 3 | 8 |
| Day 2- Upper | ||
| Exercise | Sets | Reps |
| Horizontal Push | 4 | 5 |
| Horizontal Pull | 4 | 6 |
| Vertical Push | 3 | 8 |
| Vertical pull | 3 | 8 |
| Triceps | 3 | 12 |
| Biceps | 3 | 12 |
| Day 3- Lower | ||
| Exercise | Sets | Reps |
| Hip Hinge Variant | 3 | 8 |
| Leg Press Variant | 3 | 8 |
| Leg Extension | 3 | 12 |
| Lug Curl | 3 | 12 |
| Calf | 5 | 15 |
| Day 4- Push | ||
| Exercise | Sets | Reps |
| Vertical Push | 3 | 10 |
| Horizontal Push | 3 | 10 |
| Dips | 3 | 12 |
| Flys | 3 | 15 |
| Day 5- Pull | ||
| Exercise | Sets | Reps |
| Horizontal Pull | 3 | 8 |
| Vertical Pull | 3 | 8 |
| Weight back extension | 3 | 12 |
| Face pull | 2 | 15 |
As you can see there are slight differences between the novice and intermediate sessions. If you struggle to get 4/5 days of training in your work you can superset your exercises. This is pairing up exercises and performing them 1 after the other, then having your rest. An example of this is below, combining days together to help you get your workouts in.
Novice superset workout:
| Day 1- Upper & Lower | ||
| Exercise | Sets | Reps |
|
Squat Variant Horizontal Push |
3 3 |
5 5 |
|
Deadlift Variant Horizontal Pull |
3 3 |
5 5 |
|
Single Leg Variant Vertical Push |
3 2 |
8 8 |
|
Calf Flys |
4 2 |
8 15 |
| Day 2- Upper & Lower | ||
| Exercise | Sets | Reps |
|
Hip Hinge Variant Horizontal Push |
3 3 |
8 10 |
|
Leg Press Variant Horizontal Pull |
3 3 |
8 10 |
|
Leg Extension Incline push |
3 2 |
12 12 |
|
Leg Curl Vertical Pull |
3 2 |
12 12 |
|
Calf Triceps |
4 2 |
15 12 |
| Biceps | 2 | 12 |
Intermediate Superset programme:
| Day 1- Upper & Lower | ||
| Exercise | Sets | Reps |
|
Squat Variant Horizontal Push |
4 |
5 5 |
|
Deadlift Variant Horizontal Pull |
4 4 |
5 6 |
|
Single Leg Variant Vertical Push |
3 3 |
8 8 |
|
Calf Vertical Pull |
4 3 |
8 8 |
|
Leg Curl Triceps Biceps |
3 3 3 |
8 12 12 |
| Day 2- Upper & Lower | ||
| Exercise | Sets | Reps |
|
Hip Hinge Variant Vertical Push |
3 3 |
8 10 |
|
Leg Press Variant Horizontal push |
3 3 |
8 10 |
|
Leg Extension Dips |
3 3 |
12 12 |
|
Lug Curl Flys |
3 3 |
12 15 |
| Calf | 5 | 15 |
| Day 5- Pull | ||
| Exercise | Sets | Reps |
| Horizontal Pull | 3 | 8 |
| Vertical Pull | 3 | 8 |
| Weight back extension | 3 | 12 |
| Face pull | 2 | 15 |
Lifting tempo guide
When lifting weight we want to lift at the right tempo to get the maximum out of the movement. Below is a guide for lifting temp you should all follow.
| Eccentric phase (lowering weight) | Stretch phase (bottom area) | Concentric Phase (raising the weight) | Peak (top position |
| 3secs | 0secs | 2secs | 1sec |
Rest Interval Guides
For you big compound movements a rest period of 2-3mins should be enough between sets (3mins if super-setting). For your isolation exercises a rest of 1min-1min 30secs should be sufficient
Rest can be dependent on how you feel. So rest for longer if you feel tired after your exercise.
