Free personalized workout plan

Hypertrophy Resistance Training

By Chris Stone

Intermediate (2-3 years)
44 minutes/day | 3 days/week | 6 weeks
Good for
Women's Build Muscle, Men's Build Muscle
Ab Wheel, Barbell, Bench, Dumbbell, Weight Plate

 It is widely taught that performing a certain number of repetitions during resistance training will target specific muscular attributes. 1-5 repetitions are believed to focus on strength gain, 6-12 on Hypertrophy (or muscular growth) and 12+ on endurance. I have created 3 programs that will focus on these specific goals / number of repetitions. The set-up is very simple - there are 2 phases. Phase 1 runs from Week 1 to Week 3 and will take you "big" compound exercises to maximise muscular recruitment and assist in the muscle building process. Phase 2 runs from Week 4 to Week 6. The goal at this phase is to increase the intensity of your training therefore, you should continue to use the same weight that you have been using during phase 1 as the number of reps that you are required to complete increase per exercise. There are 3 sessions per week to complete (a lower, upper and full body session). Once you have completed this 6 week program, feel free to cycle it and start again from Week 1 (however, you shouild be lifting heavier this time around). 

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Workout Overview

Week 1

Day 1: Lower

Day 2: Upper

Day 3: Full

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Date Created: 12/25/2018, UTC

Last Updated: 9/12/2020, UTC

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