The Ultimate Hypertrophy Training Workout Plan For Beginner To Advanced Lifters

The Ultimate Hypertrophy Training Workout Plan For Beginner To Advanced Lifters

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While the fitness spectrum is flooded with influencers talking about how strength training is all you need to gain a significant amount of muscle, it is important to understand that whatever we see online is only partially true! While strength training does have a role to play in building muscle mass, it is only the tip of the iceberg.

While many think that lifting weights in the gym for three or four hours a day will give you your desired muscle, the reality is far from being true. Very few weight training methodologies have been found to have a positive impact on muscle building! Furthermore, in today’s cubicle-led life, who has got so much free time to spend in the gym? While it may sound unrealistic, spending three hours in the gym performing strength and weight training is not recommended. Excessive working out will not only exhaust your body of energy but can also limit your gains! So, 


Is it Difficult to Build Muscles with Exercises? 

Well, the answer is a big NO! You can always build muscle mass in your body with a proper hypertrophy training workout plan! The key to building healthy muscle, without exhausting our body, has to be the hypertrophy training workout plan! What is more impressive about the same is that, from beginners to advanced, anybody and everybody with proper instructions can follow this workout routine to build healthy muscles! 

If your 2023 New Year resolution is all about gaining healthy muscle to support a healthy body, systematically and efficiently, this article is for you! Read this article on “the ultimate hypertrophy training workout plan for beginner to advanced lifters “ to gain more knowledge on how to build muscle mass over some time! Happy reading! 

Hypertrophy Training – The Ultimate Key To Building Muscle Mass 

A personal favorite of athletes and bodybuilders, hypertrophy training focuses on muscle building by working on increasing the diameter of muscle fibers! While this might sound very complicated to understand, in reality, the process is not so complicated! Hypertrophy training workout works the muscles under stress to increase muscle mass, muscle volume, muscle size, and above all, muscle fibers! 

If we look into the term hypertrophy, which is an antonym of atrophy (meaning decrease or destruction), hypertrophy stands for increase! Thus, if we relate the term hypertrophy with muscle building, the term implies the increase of muscle cells and fibers, which ultimately stimulates the production of healthy muscle growth! 

Hypertrophy training is a type of weight lifting training that focuses on creating stronger muscles to ultimately aid in increasing the strength of our body! In addition to building stronger muscles, if you are also looking to work on your body fat, nothing can beat the hypertrophy training! As backed by science, it has been found that more muscles at rest burn more calories in our body. Thus, if you are muscular, there are fewer chances of you having unnecessary fats, which will double up your strength! 

Furthermore, if you are on the lookout for an exercise to prevent your injuries and wounds, this is your time to focus on hypertrophy training! Hypertrophy training works on tendons and makes them thicker, which ultimately prevents serious injuries! 

Apart from the benefits listed above, certain other benefits such as preventing osteoporosis, increasing the power output of an individual, and increasing metabolism have also been seen to be associated with hypertrophy training! While hypertrophy training has become everyone’s favorite these days, let us not forget that we cannot work on one body part particularly leaving behind others! An integrated approach towards fitness will surely provide us with the best results! 

The Science Behind Hypertrophy Training – How Hypertrophy Training Works To Build Muscle Mass

Increasing muscle mass through performing hypertrophy training has become a common sight these days! You would find at least one person in the gym every day giving their best to this form of exercise to gain their desired muscle! But, while the majority of them do what the internet asks them to, few have the proper knowledge about the same! 

Hypertrophy Training To Build Muscle Mass

Ask your gym friends how hypertrophy works and chances are the majority of them will fail to answer! But, while approaching a certain workout, it becomes necessary to have proper detailed knowledge about the same to reap maximum benefits of it! Thus, before you hit that gym to perform hypertrophy training, here is a science-backed explanation to help you understand how this exercise works to build muscle mass! 

Much like the strength training exercises, hypertrophy training also works your muscles by putting them under moderate stress and tension to build further muscle mass! To put it in simple words, when our muscle fibers are put under mechanical stress and tension, the fibers break which causes them to tear at a cellular level causing damage! To repair this loss, the muscles, during protein synthesis, add more muscle fibers to the damaged area to increase muscle growth, and make up for the loss! This muscle gain then manifests itself as hypertrophy for muscles which increases muscle mass! 

Tips To Get Your Hypertrophy Training On Track 

Hypertrophy training, unlike strength training, focuses on building more muscle mass to provide a good-looking and stronger physique! While hypertrophy training has now become the talk of the town in the fitness spectrum, getting started with the same might feel extremely overwhelming, especially for beginners! 

Also, for advanced athletes, the problem is no less! How to choose the right equipment, how to plan a workout schedule, and how many sets to be done remain the most asked questions! To make things easier for you, we have created a step-by-step guide on the same! Read below to know more! 

1. Compound Exercises Should Be Your Thing

If your main goal is hypertrophy training instead of strength training, it is time for you to make friends with compound exercises! As the name suggests, compound exercises are those exercises that work on several muscle groups at a time, such as squats and bench presses! Research shows that coupling hypertrophy with compound exercises can have a much better impact on your body, which will ultimately provide your best results! 

2. Focus On Progressive Overload

While you might feel that adding more weights with more repetitions will give you your desired results, it is time to consider your thinking! Overwhelming your body with the sudden increase in weight, especially when you are a beginner, will only lead you into more pain. It is advised to work with lesser weights with 4-10 repetitions will render you your dream physique! 

3. Do The Right Number Of Sets To Reap Maximum Benefits

To gain maximum benefits from hypertrophy training, it is always advised to do at least 10-20 sets per muscle group per week! You can always increase or decrease the sets as per your body. If you are unsure about the same, we would suggest you check with your fitness coach to understand it better

4. Choose Your Equipment Carefully

If you are new to this area and are unsure about how you should choose your equipment we are here to help you! When choosing the perfect equipment for your hypertrophy training, free weights such as dumbbells, weight plates, and bars, can be your best friend to build your perfect workout regime! 

The Best Hypertrophy Exercises To Build Muscle Mass

If you are also intrigued to finally start your hypertrophy training, this article will help you to set it in motion! We have compiled a list of exercises from beginner to advanced levels to help you choose among them according to comfort and body type! 

1. Barbell Bench Press

Walk into any gym and you will find this classic muscle builder in its full glory! One of the favorites of bodybuilders, the classic barbell bench press is considered the King of hypertrophy training to gain muscle mass! 

Step-by-Step Process to Barbell Bench Press

  1. To initiate your workout, lie on the flat bench underneath the barbell with your feet positioned flat on the floor! 
  2. Keep your hands shoulder-width apart and grab the bar with your hands. Maintain a strong grip to avoid injuries! 
  3. Now untack the barbell and bring the same closer to your chest. 
  4. Now, explosively push the bar to its initial position. 
  5. Repeat the above process 4-6 times with three sets. Remember to hang a break of 2-3 minutes in between to exhaust your body! 

2. Triceps Pushdown

Also known as cable push-down and rope push-down, the classic triceps push-down is considered one of the best among its groups to build muscle mass! Easy to do at home, the triceps push-down can be performed by beginners as well as advanced performers! 

Step by Step Process to do Triceps Pushdown


  1. To begin with your exercise, attach the pulley to a cable machine slightly above your head. Now attach the rope handle. 
  2. Follow the above steps by grabbing each rope handle with one hand and leaning forward slowly. 
  3. Now push the rope in the downward direction by straightening your elbows! 
  4. To conclude with your steps, repeat the movements in reverse order and return to the original position. 

3. Alternating Dumbbell Curl

If you are looking for that perfect exercise to work on growing your bicep muscle, nothing can be better than an alternating dumbbell curl! In addition to the biceps, alternating dumbbell curls also work on the triceps and thus you get everything under one roof! 

Step by Step Process to do TAlternating Dumbbell Curl


  1. To start with your exercise, begin by holding dumbbells, one in each hand! 
  2. Now begin the movement by keeping your left arm at your sides, working your right arm to curl up the dumbbell to reach the front of your right shoulder. 
  3. Follow the above steps by returning to the initial position. 
  4. Repeat the above process for your left arm. 
  5. Follow three sets with 8-10 repetitions! 

4. Leg Press

While working out to build chest muscles is a thing, workouts to build leg muscles are in no way of minor importance! If you are also on the lookout to build your leg muscles, it is time to try out the leg press for yourself and see the results! This form of exercise works on the gluteus Maximus, hamstrings, and calves. 

Step-by-Step Process to Do Leg Press


  1. Keep your feet halfway up the footplate With shoulder width apart! 
  2. Point your toes slightly upward by bending your knees slightly
  3. Use the handles to release the weight. 
  4. Now lower the footplate towards your chest and push it upwards. 
  5. Push the footplate upwards until your legs are almost straight! Keep in mind not to straighten up your legs completely! 

5. Seated Calf Raise

Our calves are involved in supporting our all-around movement and overall balance! Thus, it is needless to say that the stronger your calves are, the more efficient you will perform when doing other exercises! And, what can be a better exercise than a seated calf raise to build your calf muscle? 

Step by Step Process to do Seated Calf Raise


  1. To begin with your exercise, sit on a tall bench or a chair keeping your feet flat on the ground. 
  2. Now hold two dumbbells with your hands. Make sure that they are placed just above your knees. 
  3. To follow up with the steps, push your heels upwards off the ground as high as you can! 
  4. Maintain this position for a few seconds and now slowly return to the original position! 
  5. Repeat the above steps 8-10 times in three sets. You can also take a break of 2-3 minutes in between to gain back energy! 


Sample Hypertrophy Training Workout Plans for Both Beginners and Advanced Lifters.

Here are sample hypertrophy training workout plans for both beginners and advanced lifters. Please remember to warm up before each workout, and if you're new to weightlifting, consider working with a fitness professional to ensure proper form and technique.

Hypertrophy Training Workout Plan for Beginners:

  • Frequency: 3-4 times per week, with at least one rest day between sessions.

Upper Body Workout: 

  • Bench Press - 3 sets of 8-10 reps
  • Lat Pulldown or Assisted Pull-Ups - 3 sets of 8-10 reps
  • Dumbbell Shoulder Press - 3 sets of 8-10 reps
  • Dumbbell Rows - 3 sets of 8-10 reps
  • Bicep Curls - 2 sets of 10-12 reps
  • Tricep Dips (using parallel bars or a bench) - 2 sets of 10-12 reps

Lower Body Workout

  • Squats (bodyweight or goblet squats) - 3 sets of 8-10 reps
  • Romanian Deadlifts (with light dumbbells or a barbell) - 3 sets of 8-10 reps
  • Leg Press or Step-Ups - 3 sets of 8-10 reps
  • Leg Curls (using a machine) - 3 sets of 10-12 reps
  • Calf Raises (standing or seated) - 3 sets of 12-15 reps

Hypertrophy Training Workout Plan for Advanced Lifters:

  • Frequency: 4-5 times per week, with at least one rest day between sessions.

Upper Body Workout

  • Bench Press - 4 sets of 6-8 reps
  • Pull-Ups or Weighted Pull-Ups - 4 sets of 6-8 reps
  • Seated Dumbbell Shoulder Press - 4 sets of 6-8 reps
  • Bent-Over Barbell Rows - 4 sets of 6-8 reps
  • Barbell Bicep Curls - 3 sets of 8-10 reps
  • Skull Crushers or Tricep Rope Pushdowns - 3 sets of 8-10 reps

Lower Body Workout

  • Back Squats - 4 sets of 6-8 reps
  • Deadlifts - 4 sets of 6-8 reps
  • Lunges (with dumbbells or a barbell) - 4 sets of 8-10 reps per leg
  • Leg Extensions (using a machine) - 3 sets of 10-12 reps
  • Standing Calf Raises (with a barbell or machine) - 4 sets of 10-12 reps

Full Body or Isolation Workout

  • Incline Bench Press - 3 sets of 8-10 reps
  • Pull-Ups or Lat Pulldown - 3 sets of 8-10 reps
  • Leg Press or Hack Squats - 3 sets of 8-10 reps
  • Dumbbell Flyes or Cable Crossovers (for chest) - 3 sets of 10-12 reps
  • Preacher Curls or Hammer Curls - 3 sets of 8-10 reps
  • Tricep Dips (weighted) - 3 sets of 8-10 reps

Guidelines for both beginner and advanced plans:

  • Start with a weight that allows you to complete the recommended reps with good form.
  • Rest for 60-90 seconds between sets.
  • Progressively increase the weight as you get stronger to ensure continued muscle growth.
  • Ensure adequate nutrition, including protein intake, and get enough rest and sleep for recovery.

Remember that individual results may vary, and it's essential to listen to your body, gradually increase intensity, and adjust the workout plan as needed. Consulting with a fitness professional or trainer can provide valuable guidance and personalized adjustments to your plan.


How To Make An Effective Hypertrophy Routine For Yourself

Are you also confused about how to build the perfect hypertrophy training workout for yourself? Well, we have got you covered. We have made the perfect workout program for you to follow and gain healthy muscles. 

  • For Day 1, you can follow with a Barbell Bench Press, Triceps Pushdown, and dumbbell bench press each with three sets! Do repetitions of a minimum of 4-6 times and a maximum of 8-10 times. You can also consider taking enough breaks in between if you feel exhausted! 
  • On Day 2, follow up with a Seated Cable Row coupled with a One-Arm Dumbbell Row in three sets! Perform repetitions of a minimum of 4-6 times and a maximum of 8-10 times! 
  • For Day 3, start with the Seated Calf Raise and finish off with a leg press with three sets each of a minimum of 4-6 reps and a maximum of 8-10 reps! 
  • For Day 4, Day 5, and Day 6 follow up with other exercises such as core strengthening and others to approach for an all-around development! 
  • Also, it is important to know that there is no need to follow up with hypertrophy training every day! If you are a beginner, you can do the same thrice a week. If you identify yourself as an expert in the same, follow the hypertrophy training for a maximum of 4-5 days! Keep the other days for other kinds of exercises to work on an integrated fitness goal! 

Mistakes To Avoid During Hypertrophy Training

Building muscle mass is not as easy as it seems! Hypertrophy training takes time. But with proper dedication and discipline, coupled with consistency, it is always possible to see your desired results! But, certain mistakes are to be avoided to increase your chances of building muscle mass! Avoid these mistakes during exercise and unlock a new door to building a stronger physique! 

1. Don’t Take Long Breaks In Between Repetitions

While taking breaks for two or three minutes is desirable, taking breaks for a longer period breaks the points! If you want real results, try keeping your rest session for a maximum of two minutes and you will see the huge difference it makes! 

2. Include Both Free Weights And Resistance Machines

If you are looking to build muscle mass faster without having any negative impact on your body, a combination of both free weights and resistance machines should be your thing when hitting the gym! Resistance machines work on your muscles much better than free weights! While free weights are an essential part of hypertrophy training exercises, do not sleep on resistance machines either! 

3. Conditioning Sessions Are Your Best Friends

If you are looking to build muscle and are not involved in conditioning sessions, what are you even doing? Not doing proper conditioning before hypertrophy training can limit your muscle gains! Prowler sprints, heavy sled drags, farmer's walks, etc. are a good choice of conditioning exercises to follow to aid in building new muscles! 

4. Follow An Integrated Approach Each Time You Hit The Gym

While many think that it is possible to work on one body part ignoring the others, the reality is different! The Internet teaches us exactly the opposite of what is true! Thus, one must work on every body part when doing any form of exercise! Especially with hypertrophy training, it is essential to work on the legs, calves, upper body, and chest together to gain better results! 


A hypertrophy training workout is considered one of the best forms of exercise to build muscle mass and work towards having a stronger body! But, hypertrophy training is not as easy as it seems. One needs to follow the right methods, coupled with a proper workout program to gain desirable results. It is advised to hire a trainer for yourself if you are a beginner in this field. Additionally, it is important to train your muscles frequently to gain back more! You cannot hit the gym one day and be absent for the rest! Thus, try the hypertrophy training workout program only if you are dedicated enough to continue!