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6-Week Plan to Hypertrophy Workout Program
Let’s face it: We all want to look great naked. A well-sculpted physique not only boosts your confidence but also shows off the hard work you’ve put into your training. But how do you break through the confusion and get the results you’re after? The key is to train smart, have fun, and push your limits with advanced techniques that really make a difference. Enter the 6-Week Hypertrophy Workout Program.
This 6-Week Hypertrophy Workout Program is your ultimate guide to muscle-building success. This program is designed to pump up your workouts, lean out your physique, and make you stronger in the process. With a structured 4-day split, it can be tailored for all levels, from beginner to advanced. You control the effort, and we provide the roadmap to take you to the next level. Ready to transform and shred? Here’s how we’re going to make it happen.
Each phase of the hypertrophy workout program progressively increases the intensity and complexity, challenging your muscles to adapt and grow. The key techniques utilized in this program include Density Sets, Drop Sets, and Double Rest-Pause Sets, all of which are renowned for their effectiveness in promoting hypertrophy. The Hypertrophy Workout Program is divided into three phases:
- Phase 1: Foundation (Weeks 1-2): Lays the groundwork by focusing on mastering the techniques, ensuring consistent form, and building a solid base.
- Phase 2: Intensification (Weeks 3-4): Pushes the boundaries by increasing the load, adding more volume, and reducing rest times, which intensifies the training stimulus.
- Phase 3: Peak Intensity (Weeks 5-6): Reaches the pinnacle of intensity, pushing your limits with maximal effort and advanced variations of each method, aiming for progressive overload and peak muscle growth.
Training Method Break Down
- Drop Sets: Involve performing an exercise to failure, then reducing the weight and continuing without rest. This method increases time under tension, targeting muscle fibers more deeply. Multiple drop sets can be applied.
- Density Sets: Challenges you to complete as many reps as possible within a set time, aiming to improve work capacity and muscle endurance by reducing rest periods and increasing overall volume.
- Double Rest-Pause Sets: Start with a set to failure of a given exercise, followed by short rest periods and additional couple sets to failure. This method pushes muscles beyond traditional failure points, maximizing muscle activation and growth.
Weekly Structure
- Day 1: Upper Body
- Day 2: Lower Body
- Day 3: Off
- Day 4: Upper Body
- Day 5: Lower Body
The 6 Week Hypertrophy Workout Program
Phase 1: Foundation (Weeks 1-2)
Day 1: Upper Body
| Exercise | Sets | Reps | Rest | Method |
| A. Bench Press | 3 | 6, 6, Drop Set | 120 sec | Drop Set (1-2 drops) |
| B. Pull-Ups | 3 | 5 | 60-90 sec | Straight Set |
| C1. Chest Supported DB Row | 2 | Near Failure | 30 sec/ 2 minutes between series | Double Rest-Pause |
| C2. Incline Pushups | 2 | Near Failure | 30 sec/ 2 minutes between series | Double Rest-Pause |
| D1. Dumbbell Hammer Curls | 1 | 90 sec | 90 sec | Density Set |
| D2. Banded Triceps Push-downs | 1 | 90 sec | 90 sec | Density Set |
Day 2: Lower Body
| Exercise | Sets | Reps | Rest | Method |
| A. Back Squat to Box | 4 | 6 | 120 sec | Straight Set |
| B. Belt Squat | 3 | 8 (x 1 drops to failure) | 0-10 sec | Drop Set to failure on final set |
| C1. 1.5 Stance Leg Press | 2-3 | Near Failure | 25 sec/ 120 sec between | Double Rest-Pause |
| C2. Reverse Dumbbell Lunge | 3 | 12 | 90 sec | Super Set with Leg Press |
| D1. Inverted Hamstring Curl | 1 | 90 sec | 90 sec | Density Set |
| D2. Standing Calf Raise | 1 | 90 sec | 90 sec | Density Set |
Day 3: Upper Body
| Exercise | Sets | Reps | Rest | Method |
| A.Barbell Overhead Press | 4 | 6 | 120 sec | Straight Set |
| B. Pull-Ups | 2 | 2 minutes | 2 minutes | Density Set (Band Assisted) |
| C1. Dumbbell Rear Delt Fly | 3 | 10-12 | 90 sec | Super Set |
| C2. Lateral Shoulder Raise | 3 | To Failure | 10-20 sec | Mechanical Drop Set (Seated to Standing) |
| D1. Chest Supported Front Raise | 3 | 12 | 60 sec | Triset Set |
| D2. TRX Row | 3 | To Failure | 20 sec/ 120 seconds | Double Rest-Pause |
| D3. Dumbbell Biceps Curl | 3 | 60 sec | 120 sec | Density Set |
Day 4: Lower Body
| Exercise | Sets | Reps | Rest | Method |
| A. Front Squat | 4 | 6 | 120 sec | Straight Set |
| B. Hex Bar Deadlift | 3 | 5 (x 3-5 drops) | 15-20 sec/ 120 sec | Drop Set (Reduced Load performing sets of 5, 3-5 times to conclude 1 set) |
| C1. Lateral Lunge | 3 | 8-10 | 90 sec | Super Set |
| C2. Cable Pull-thru | 3 | Near Failure | 15-20 sec/90 sec | Double Rest-Pause |
| D1. Leg Extension | 1 | 90 sec | 120 sec | Density Set |
| D2. Seated Hamstring Curl | 1 | 90 sec | 120 sec | Density Set |
Phase 2: Intensification (Weeks 3-4)
Day 1: Upper Body
| Exercise | Sets | Reps | Rest | Method |
| Bench Press | 4 | 6, 6, 6, Drop Set | 120 sec | Drop Set (Increase weight slightly, 1 additional set) |
| Pull-Ups | 4 | 5 | 90 sec | Straight Set (1 additional set) |
| Chest Supported DB Row | 2 | AMRAP | 20 sec/ 90 seconds between series | Double Rest-Pause (Reduce rest time) |
| Incline Pushups | 2 | AMRAP | 20 sec/ 90 seconds between series | Double Rest-Pause (Reduce rest time) |
| Dumbbell Hammer Curls | 1 | 2 min | 90 sec | Super Set (With Banded Triceps Push-downs, Increased Time Block) |
| Banded Triceps Push-downs | 1 | 2 min | 90 sec | Super Set (With Hammer Curls, Increased Time Block) |
Day 2: Lower Body
| Exercise | Sets | Reps | Rest | Method |
| Back Squat to Box | 5 | 6 | 90 sec | Straight Set (Add an extra set, slight increase in load) |
| Belt Squat | 4 | 6 (x 3 drops) | 0-10 sec | Drop Set (Increase drops to 3 drops on last set, increased load) |
| 1.5 Stance Leg Press | 2 | 2-3 RIR | 20 sec/ 90sec between series | Double Rest-Pause (Reduce rest time) |
| Reverse Dumbbell Lunge | 3 | 15 | 60-90 sec | Super Set with Leg Press (Increased Repetition) |
| Inverted Hamstring Curl | 1 | 2 min | 90 sec | Density Set (Increase set duration) |
| Standing Calf Raise | 1 | 2 min | 90 sec | Density Set (Increase set duration) |
Day 3: Upper Body
| Exercise | Sets | Reps | Rest | Method |
| A.Barbell Overhead Press | 5 | 5 | 90 sec | Straight Set (Increased Load and Volume, Decreased Rest) |
| B. Pull-Ups | 2 | 3 minutes | 2 minutes | Density Set (Body Weight/Assisted, Increased Set Duration) |
| C1. Dumbbell Rear Delt Fly | 3 | 12-15 | 75 sec | Super Set (Increased Reps, Reduced Rest) |
| C2. Lateral Shoulder Raise | 3 | To Failure | 5-15sec | Mechanical Drop Set (Seated to Standing, Reduced Rest) |
| D1. Chest Supported Front Raise | 3 | 15 | 45 sec | Triset Set (Increased Reps, Reduced Rest) |
| D2. TRX Row | 3 | To Failure | 15 sec/ 90 seconds | Double Rest-Pause (Reduced Rest) |
| D3. Dumbbell Biceps Curl | 3 | 90 sec | 120 sec | Density Set (Increased Set Duration) |
Day 4: Lower Body
| Exercise | Sets | Reps | Rest | Method |
| A. Front Squat | 4 | 8 | 120 sec | Straight Set (Increased Reps) |
| B. Hex Bar Deadlift | 3 | 5 (x 3-5 drops) | 15-20 sec/ 120 sec | Drop Set (Increased Load) |
| C1. Lateral Lunge | 3 | 10-12 | 75 sec | Super Set (Increased Reps, Reduced Rest) |
| C2. Cable Pull-thru | 3 | Near Failure | 10-15 sec/75 sec | Double Rest-Pause (Reduced Rest) |
| D1. Leg Extension | 1 | 90 sec | 90 sec | Density Set (Reduced Rest) |
| D2. Seated Hamstring Curl | 1 | 90 sec | 90 sec | Density Set (Reduced Rest) |
Phase 3: Peak Intensity (Weeks 5-6)
Day 1: Upper Body
| Exercise | Sets | Reps | Rest | Method |
| Bench Press | 5 | 6, 6, 6, 6, Drop Set | 90-120 sec | Drop Set (Maximize drops to 5) |
| Pull-Ups | 5 | 5 | 60 | Straight Set (Increased Volume) |
| Chest Supported DB Row | 3 | AMRAP | 15 sec/ 60 seconds between series | Double Rest-Pause (3 rest-pauses, reduced rest) |
| Incline Pushups | 3 | AMRAP | 15 sec/ 60 seconds between series | Double Rest-Pause (3 rest-pauses, reduced rest) |
| Dumbbell Hammer Curls | 2 | 2 min | 120 sec | Super Set (With Banded Triceps Push-downs, Additional Set Added) |
| Banded Triceps Push-downs | 2 | 2 min | 120 sec | Super Set (With Hammer Curls, Additional Set Added) |
Day 2: Lower Body
| Exercise | Sets | Reps | Rest | Method |
| Back Squat to Box | 5-7 | 4-6 | 120 sec | Straight Set (Add an extra set, slight increase in load) |
| Belt Squat | 4 | 6 (x 5 drops) | 0-10 sec | Drop Set (Increase drops to 3 drops on last set, increased load) |
| 1.5 Stance Leg Press | 2 | Near Failure | 15 sec/ 60sec between series | Double Rest-Pause (Reduce rest time, increased volume) |
| Reverse Dumbbell Lunge | 4 | 12 | 60-90 sec | Super Set with Leg Press (Increased load, 1 additional set) |
| Inverted Hamstring Curl | 2 | 2 min | 120 sec | Density Set (Added Set) |
| Standing Calf Raise | 2 | 2 min | 120 sec | Density Set (Added Set) |
Day 3: Upper Body
| Exercise | Sets | Reps | Rest | Method |
| A.Barbell Overhead Press | 5 | 3-5 | 75 sec | Straight Set (Increased Load and Volume, Decreased Rest) |
| B. Pull-Ups | 1 | 5 minutes | 2 minutes | Density Set + Drop Set (Start: Loaded, Body Weight, Finish: Band Assisted Remainder of Time, Increased Set Duration) |
| C1. Dumbbell Rear Delt Fly | 3 | 15+ | 60 sec | Super Set (Increased Reps, Reduced Rest) |
| C2. Lateral Shoulder Raise | 3 | To Failure | 0-10sec | Mechanical Drop Set (Seated to Standing, Reduced Rest) |
| D1. Chest Supported Front Raise | 3 | 15 | 30 sec | Triset Set (Reduced Rest) |
| D2. TRX Row | 3 | To Failure | 15 sec/ 60 seconds | Double Rest-Pause (Reduced Rest) |
| D3. Dumbbell Biceps Curl | 3 | 90 sec | 90 sec | Density Set (Reduced Rest) |
Day 4: Lower Body
| Exercise | Sets | Reps | Rest | Method |
| A. Front Squat | 6 | 5 | 120 sec | Straight Set (Add Another Set, Increased Load) |
| B. Hex Bar Deadlift | 3 | 5 (x 3-5 drops) | 15-20 sec/ 120 sec | Drop Set (Increased Load) |
| C1. Lateral Lunge | 3 | 12-15 | 60 sec | Super Set (Increased Reps, Reduced Rest) |
| C2. Cable Pull-thru | 3 | Near Failure | 10-15 sec/60 sec | Double Rest-Pause (Reduced Rest) |
| D1. Leg Extension | 1 | 2 min | 90 sec | Density Set (Increased Set Duration) |
| D2. Seated Hamstring Curl | 1 | 2 min | 90 sec | Density Set (Increased Set Duration) |
Alternative Progression Layout
Phase 1: Foundation (Weeks 1-2)
- Focus on achieving perfect form and mastering the basic techniques. Quality and precision are more important than intensity at this stage.
- Density Sets: Ensure adequate recovery to support learning and adaptation. Rest as needed to maintain quality movement.
- Drop Set: Use weights that are challenging but manageable, allowing you to perfect your form and maintain good technique.
- Double Rest-Pause: Focusing on high quality repetitions, focus on mind-muscle-movement-connection. Slow consistency speed.
Phase 2: Intensification (Weeks 3-4)
- Increase the intensity by using heavier weights and slightly increasing volume (sets/reps) where appropriate.
- Density Sets: Increase set duration by 30 seconds. Slightly reduce rest time between sets.
- Drop Sets: Increase the number of drops by 1-2. Slightly increase load.
- Double Rest-Pause: Reduced rest time between sets. Slightly increase load.
Phase 3: Peak Intensity (Weeks 5-6)
- Push the intensity to the max with the more effort, less rest, and heavier loads in each method.
- Density Sets: Further reduce rest time or increase the set duration. You can also increase load.
- Drop Sets: Maximize the number of drops, aiming for up to 5 total. Increase load and reduce rest between sets.
- Double Rest-Pause: Extend the duration of rest-pause intervals to push for maximum volume.
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