hypertrophy training program

Hypertrophy Training Program

Free hypertrophy training program with balanced weekly volume, exercise ideas, and one-click Gym Log import.

Level

Beginner to Intermediate

Goal

Build muscle with moderate-to-high training volume and solid recovery.

Frequency

4 training days per week.

Equipment

Basic gym setup with barbells, dumbbells, cables, or machines.

Beginner Hypertrophy Home Gym

Hypertrophy Training Program is built for people searching for a plan they can actually follow instead of another overwhelming list of exercises. The routine keeps the weekly structure clear, uses movements that make sense for the goal, and is designed to import cleanly into Gym Log so you can start training without rebuilding the plan by hand.

This version of the hypertrophy training program template is intentionally practical. It gives you enough detail to understand the schedule, enough exercise structure to begin right away, and enough flexibility to swap movements once the routine is on your calendar. That makes it a useful fit for real-world training instead of just reading about workouts online.

Weekly schedule

This hypertrophy training program is organized as a 4 training days per week. plan. After import, the workout days are spaced out on your calendar so you can start with a realistic week instead of adding everything manually.

Upper 1

Starts on your chosen date

Upper-body muscle-building base

Bench Press — 4 x 8
Row — 4 x 8
Incline DB Press — 3 x 10
Pulldown — 3 x 10
Lateral Raise — 3 x 15

Lower 1

1 day later

Lower-body hypertrophy base

Back Squat — 4 x 8
Romanian Deadlift — 3 x 10
Leg Press — 3 x 12
Leg Curl — 3 x 12
Calf Raise — 4 x 15

Upper 2

3 days later

Secondary upper-body volume

Overhead Press — 3 x 8
Chest-Supported Row — 3 x 10
Machine Press — 3 x 10
Pull-Up or Pulldown — 3 x 8
Arms Superset — 2 rounds

Lower 2

5 days later

Secondary lower-body volume

Front Squat — 3 x 8
Walking Lunge — 3 x 10 each leg
Hip Thrust — 3 x 10
Leg Extension — 3 x 12
Seated Calf Raise — 3 x 15

Why this template works

Strong balance of volume and recovery.
Flexible enough for many gym setups.
Easy to track weekly muscle-group coverage.
Good fit for long-term muscle-building phases.

Who should use this workout

This routine is best for people who want a clear structure they can follow right away. It is especially useful for:

Lifters training primarily for size.
Users who want more volume than a basic strength plan.
People who enjoy a mix of compounds and accessories.

Track this workout properly

You can follow this workout manually, but tracking your sets, reps, and progression is what actually drives results. Gym Log automatically places each session on your calendar so you can focus on lifting instead of remembering what you did last time.

Import the workout in one click.
Log your sets and reps as you train.
Track progression week over week.
Never lose your workout history again.

Start tracking this workout →

Download this workout

Prefer to use the plan offline? Create a free Gym Log account or sign in to unlock instant PDF and Excel downloads.

Checking your login…

Coaching notes

Stay close to failure on accessory work but keep form sharp.
Let compound lifts anchor the week.
Track total sets per muscle group over time.

Frequently asked questions

What is hypertrophy training?

Hypertrophy training is training organized primarily around building muscle size through enough volume, effort, and recovery.

How many days should a hypertrophy program have?

Many lifters do well on three to five days per week depending on recovery, schedule, and total workload.