This hypertrophy program has one goal: more muscle. It uses a 4-day anterior/posterior split, a 6-week block that ramps effort and sets week by week, and exercise choices that load each muscle through a full stretch.
✓ Training reviewed by FISAF-certified coaches · Nutrition reviewed by Rimsha Shahid, certified dietitian
The Hypertrophy Workouts
Choose a day. Sets shown are the week 1–2 base. Effort uses reps in reserve; read the RPE vs RIR guide if you need a refresher, and follow the week’s target from the 6-week block table below.
Day 1: Anterior A
Quads · Chest · Biceps| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Back Squat (or Hack Squat)Primary: quads · Secondary: glutes, adductorsSwap: Hack Squat | 3 × 6–10 | 2–3 min | Week target |
| 2 | Barbell Bench PressPrimary: chest · Secondary: front delts, tricepsSwap: Dumbbell Bench Press | 3 × 6–10 | 2–3 min | Week target |
| 3 | Incline Dumbbell Press (30°)Primary: upper chestSwap: Incline Machine Press | 3 × 8–12 | 2 min | Week target |
| 4 | Leg ExtensionPrimary: quadsSwap: Sissy Squat (assisted) | 3 × 10–15 | 90 sec | Week target |
| 5 | Dumbbell Lateral RaisePrimary: side deltsSwap: Cable Lateral Raise | 4 × 12–20 | 60 sec | Week target |
| 6 | Incline Dumbbell CurlPrimary: biceps (long head)Swap: Bayesian Cable Curl | 3 × 10–15 | 60–90 sec | Week target |
Notes: Lower the bench press to the chest with a brief pause. Set the leg extension seat back slightly so the quads stretch at the bottom. How to progress ↓
Day 2: Posterior A
Back · Hamstrings · Triceps| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Romanian DeadliftPrimary: hamstrings, glutesSwap: Dumbbell Romanian Deadlift | 3 × 6–10 | 2–3 min | Week target |
| 2 | Pull-Up (or Lat Pulldown)Primary: lats · Secondary: bicepsSwap: Lat Pulldown | 3 × 6–10 | 2–3 min | Week target |
| 3 | Chest-Supported Dumbbell RowPrimary: mid-back, rear deltsSwap: Seated Cable Row | 3 × 8–12 | 2 min | Week target |
| 4 | Seated Leg CurlPrimary: hamstringsSwap: Lying Leg Curl | 3 × 10–15 | 90 sec | Week target |
| 5 | Overhead Cable Triceps ExtensionPrimary: triceps (long head)Swap: Overhead Dumbbell Triceps Extension | 3 × 10–15 | 60–90 sec | Week target |
| 6 | Standing Calf RaisePrimary: calvesSwap: Leg Press Calf Raise | 3 × 10–15 | 60 sec | Week target |
Notes: On RDLs, push the hips back until you feel a strong hamstring stretch, usually just below the knee. Pause 1–2 seconds at the bottom of every calf raise. How to progress ↓
Day 3: Anterior B
Quads · Chest · Biceps| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Leg PressPrimary: quads · Secondary: glutesSwap: Hack Squat | 3 × 10–15 | 2 min | Week target |
| 2 | Machine Chest PressPrimary: chest · Secondary: tricepsSwap: Dumbbell Bench Press | 3 × 8–12 | 2 min | Week target |
| 3 | Bulgarian Split SquatPrimary: quads, glutesSwap: Reverse Lunge | 2 × 8–12 / leg | 2 min | Week target |
| 4 | Cable FlyPrimary: chestSwap: Pec Deck | 3 × 12–15 | 60–90 sec | Week target |
| 5 | Cable Lateral RaisePrimary: side deltsSwap: Dumbbell Lateral Raise | 4 × 12–20 | 60 sec | Week target |
| 6 | Barbell CurlPrimary: bicepsSwap: EZ-Bar Curl | 3 × 8–12 | 90 sec | Week target |
| 7 | Cable CrunchPrimary: absSwap: Weighted Crunch | 2 × 10–15 | 60 sec | Week target |
Notes: Run cable lateral raises behind the body so the side delt is loaded at the bottom of the rep. How to progress ↓
Day 4: Posterior B
Back · Glutes · Triceps| # | Exercise | Sets × Reps | Rest | Effort |
|---|---|---|---|---|
| 1 | Barbell Hip ThrustPrimary: glutes · Secondary: hamstringsSwap: Machine Hip Thrust | 3 × 8–12 | 2 min | Week target |
| 2 | Seated Leg CurlPrimary: hamstringsSwap: Lying Leg Curl | 3 × 10–15 | 90 sec | Week target |
| 3 | Lat Pulldown (close grip)Primary: latsSwap: Assisted Pull-Up | 3 × 10–12 | 2 min | Week target |
| 4 | One-Arm Dumbbell RowPrimary: lats, mid-backSwap: Single-Arm Cable Row | 3 × 8–12 | 90 sec | Week target |
| 5 | Reverse Pec DeckPrimary: rear deltsSwap: Face Pull | 3 × 12–20 | 60 sec | Week target |
| 6 | Triceps PushdownPrimary: tricepsSwap: Triceps Rope Pushdown | 3 × 10–15 | 60 sec | Week target |
| 7 | Seated Calf RaisePrimary: calves (soleus)Swap: Bent-Knee Calf Raise on a leg press | 3 × 12–15 | 60 sec | Week target |
Notes: Superset reverse pec deck with triceps pushdowns. On the one-arm row, let the shoulder blade stretch forward at the bottom of each rep. How to progress ↓
Swap = a like-for-like alternative if the equipment is busy or the lift doesn’t suit you. Change one exercise at a time and keep it for at least 4 weeks so you can track progress.
Weekly Schedule
Two days on, one off, two on, two off. Each anterior and posterior session is 72 hours apart from its repeat.
The 6-Week Mesocycle
A mesocycle is a training block that builds fatigue on purpose and then clears it. Here, you start each block comfortably and finish it working hard, then deload.
| Week | Sets | Target effort | Goal |
|---|---|---|---|
| 1 | Base (as listed) | RIR 3 | Learn loads, low soreness |
| 2 | Base | RIR 2 | Add reps or load from week 1 |
| 3 | +1 set on the first two exercises each day | RIR 2 | Volume step |
| 4 | Same as week 3 | RIR 1 | Push reps |
| 5 | Same as week 3 | RIR 1 (compounds), 0–1 (isolation) | Peak week |
| 6 | Half the base sets | RIR 3–4 | Deload and recover |
Week 6 follows the consensus definition from a Delphi study of coaches and researchers: a period of reduced training stress to reduce fatigue and prepare for the next block. Athletes in a cross-sectional survey deloaded about every 5–6 weeks by cutting sets and reps, close to the rhythm used here. More on timing is in our deload week guide.
Weekly Volume: Base vs Peak
| Muscle | Weeks 1–2 | Weeks 3–5 |
|---|---|---|
| Quads | 11 | 13 |
| Chest | 12 | 14 |
| Back (lats & mid-back) | 12 | 13 |
| Hamstrings | ≈ 10.5 | ≈ 13 |
| Glutes | ≈ 8.5 | ≈ 11 |
| Biceps | ≈ 12 | ≈ 12.5 |
| Triceps | ≈ 10.5 | ≈ 11.5 |
| Side delts | 8 | 8 |
| Rear delts | ≈ 6 | ≈ 6 |
| Calves | 6 | 6 |
Direct sets count as 1, indirect sets as 0.5, following the fractional method that best predicted outcomes in the Pelland 2026 meta-regression. That analysis also found diminishing returns as volume climbs, so the plan adds sets in small steps instead of doubling them. If one muscle lags after two blocks, add 2 sets for that muscle to the peak weeks. The training volume calculator helps you total your own numbers.
How to Progress Inside and Between Blocks
Inside a block: keep the same exercises for all six weeks. Each week, aim to beat last week’s reps or load at the new RIR target. Because the target RIR gets lower, reps often rise even at the same weight.
Between blocks: start block two with week 1 loads about 2.5–5% above block one’s week 1. Keep 70–80% of exercises; swap only ones that caused joint pain or felt like they did not train the target muscle. This keeps progressive overload measurable.
Loads dropping on two sessions in a row, joint pain that lasts into the next session, or sleep and motivation falling off for a week. Take the deload, then restart the block at week 2.
Technique Rules for Every Set
- Control the lowering. Take about 2–3 seconds on the eccentric to keep tension on the muscle and every rep consistent.
- Full range, with a pause in the stretch. One second at the bottom of presses, curls and leg curls removes bounce.
- Rest for performance. 2–3 minutes on compounds, 60–90 seconds on isolation work. Trained men grew more with 3-minute than 1-minute rests on compound lifts.
- Count only hard sets. Warm-up sets do not count toward weekly volume. See warm-up sets vs working sets.
Why This Program Works for Hypertrophy
Four variables do most of the work. The 2026 ACSM position stand, which pooled 137 systematic reviews, found muscle growth was enhanced by higher weekly volume (10 or more sets per muscle) and eccentric overload, while many other details had inconsistent effects.
| Variable | This program | Evidence |
|---|---|---|
| Weekly sets per muscle | 10–14 for major muscles | More sets → more growth (dose-response) |
| Load / reps | Mostly 8–15 reps, compounds 6–10 | Growth similar across load ranges |
| Proximity to failure | RIR 3 → 0–1 over 5 weeks | Failure not required for growth |
| Frequency | 2× per muscle per week | 2× beat 1× per week |
Two more details matter: rest long enough to keep rep quality high, and train through a full range of motion with emphasis on the stretched position.
In a within-person trial, seated leg curls (hamstrings stretched at the hip) built about 14% more hamstring volume versus 9% for lying curls. A 2025 study in trained lifters found that partial reps in the stretched position produced similar growth to full reps on upper-body exercises. This plan uses full range of motion and picks exercises that stretch the target muscle under load.
Nutrition for Hypertrophy
Eat about 1.6–2.2 g of protein per kg of body weight daily; gains from protein plateaued around 1.62 g/kg in a meta-analysis of 49 trials. A small calorie surplus can speed growth, though the ideal size of that surplus is not known; a weight gain of about 0.25–0.5% of body weight per week is a sensible target. Calculate your protein with the protein calculator.
Hypertrophy Program FAQ
Can I swap exercises in this program?
Yes. Replace an exercise with one that trains the same muscle through a similar range of motion, such as a hack squat for a back squat or a lat pulldown for pull-ups, and keep the swap for the whole 6-week block.
Should I do cardio on a hypertrophy program?
Yes, in moderate amounts. Two or three easy 20–30 minute sessions a week support heart health. Keep hard intervals away from the day before an anterior day, since they can affect quad performance.
Can I run this hypertrophy program while cutting?
Yes, but keep sets at the week 1–2 base level for the whole block, because recovery is often lower in a calorie deficit. Keep loads as heavy as possible to hold muscle.
How many blocks should I run before changing programs?
Two to three 6-week blocks is typical. Change the program when progress stalls across a full block despite good sleep and nutrition, not because of boredom.
Is this hypertrophy program suitable for women?
Yes. Women and men grow at similar relative rates on the same program. Women who want more glute work can swap one chest set for an extra set of hip thrusts or split squats.
Can I run this program on 3 days a week?
Yes, by rotating the four sessions: Anterior A, Posterior A and Anterior B one week, then Posterior B, Anterior A and Posterior A the next. Each muscle is then trained about 1.5 times a week, so expect slightly slower progress.
References
- Currier BS, et al. American College of Sports Medicine Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults. Med Sci Sports Exerc. 2026. pubmed.ncbi.nlm.nih.gov/41843416/
- Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass. J Sports Sci. 2017. pubmed.ncbi.nlm.nih.gov/27433992/
- Lopez P, et al. Resistance training load effects on muscle hypertrophy and strength gain: systematic review and network meta-analysis. Med Sci Sports Exerc. 2021. pubmed.ncbi.nlm.nih.gov/33433148/
- Refalo MC, et al. Influence of resistance training proximity-to-failure on skeletal muscle hypertrophy: a systematic review with meta-analysis. Sports Med. 2023. pubmed.ncbi.nlm.nih.gov/36334240/
- Schoenfeld BJ, Ogborn D, Krieger JW. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med. 2016. pubmed.ncbi.nlm.nih.gov/27102172/
- Maeo S, et al. Greater hamstrings muscle hypertrophy but similar damage protection after training at long versus short muscle lengths. Med Sci Sports Exerc. 2021. pubmed.ncbi.nlm.nih.gov/33009197/
- Wolf M, et al. Lengthened partial repetitions elicit similar muscular adaptations as full range of motion repetitions during resistance training in trained individuals. PeerJ. 2025. pubmed.ncbi.nlm.nih.gov/39959841/
- Bell L, et al. Integrating deloading into strength and physique sports training programmes: an international Delphi consensus approach. Sports Med Open. 2023. pubmed.ncbi.nlm.nih.gov/37730925/
- Rogerson D, et al. Deloading practices in strength and physique sports: a cross-sectional survey. Sports Med Open. 2024. pubmed.ncbi.nlm.nih.gov/38499934/
- Pelland JC, et al. The resistance training dose response: meta-regressions exploring the effects of weekly volume and frequency on muscle hypertrophy and strength gains. Sports Med. 2026. pubmed.ncbi.nlm.nih.gov/41343037/
- Schoenfeld BJ, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016. pubmed.ncbi.nlm.nih.gov/26605807/
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018. pubmed.ncbi.nlm.nih.gov/28698222/
- Slater GJ, et al. Is an energy surplus required to maximize skeletal muscle hypertrophy associated with resistance training? Front Nutr. 2019. pubmed.ncbi.nlm.nih.gov/31482093/
- Roberts BM, Nuckols G, Krieger JW. Sex differences in resistance training: a systematic review and meta-analysis. J Strength Cond Res. 2020. pubmed.ncbi.nlm.nih.gov/32218059/
This plan is general education for healthy adults, not medical advice. If you have an injury, a heart, joint or blood-pressure condition, or you are pregnant or postpartum, check with your doctor or a physiotherapist before starting a new training program.