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6-Week Hypertrophy Workout Program

Overview

This 6-week Hypertrophy Workout Program is designed to maximize muscle growth through strategic weightlifting and carefully planned rest periods. The program emphasizes lifting 60-80% of your one-rep max (1RM) for 8-10 repetitions, ensuring optimal muscle stimulation and growth. Each set is followed by a 60-90 second rest period to maintain intensity and promote recovery. The program concludes with a lower intensity week to facilitate recovery and muscle adaptation.

Program Structure

	•	Duration: 6 weeks
	•	Frequency: 4-5 days per week
	•	Intensity: 60-80% of 1RM
	•	Repetitions: 8-10 reps per set
	•	Rest Periods: 60-90 seconds between sets
	•	Recovery Week: Week 6, reduced intensity


Key Points

	•	Consistency: Adhere to the schedule and maintain proper form to prevent injury and maximize gains.
	•	Progressive Overload: Gradually increase weights each week within the 60-80% 1RM range.
	•	Rest and Recovery: Respect the rest periods and the recovery week to allow muscles to repair and grow.
	•	Nutrition: Complement your training with a balanced diet rich in protein, complex carbohydrates, and healthy fats.

Conclusion

This 6-week Hypertrophy Workout Program is structured to promote significant muscle growth through targeted weightlifting and strategic rest periods. By adhering to this plan, you will see noticeable improvements in muscle size and strength. The final recovery week ensures your muscles adapt and recover, setting the stage for continued progress.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Pull-Up (Assisted)

Seated Row (Cable)

Shrug (Barbell)

Back / Triceps

Seated Hamstring Curl

Legs / Core

Overhead Press (Barbell)

Dumbbell Row

Upright Row (Dumbbell)

Face Pull

Rear Delt Fly (Machine)

Lateral Raise (Cable)

Upright Row (Cable)

Standing Calf Raise

Shoulders

Walk

Rest / light cardio

Dip (Weighted)

Cable Crossover

Chest / Biceps

On 3+ Set lifts, always use the first set as a warmup. 

Core or cardio needs to be done after.

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