Muscle hypertrophy routine - Example for gym

Muscle hypertrophy is a process that requires proper nutrition and routine.

The traditional way to develop and increase the volume of your muscles is through exercise routines with barbells and gym machines and a caloric surplus.

This article describes what a weekly routine would look like to achieve muscle hypertrophy in the gym.

Muscle hypertrophy – Example of a gym routine

A muscle hypertrophy routine should vary according to a person’s physical condition. Ideally, for a beginner, start with a 3-day-a-week gym routine.

A correct muscle hypertrophy routine should include 8-9 exercises in total. Spare time in the gym will only lead to muscle catabolism or destruction.

If you are determined to hypertrophy, it is better to respect rest times, eat well and concentrate on technique.


Here is a routine to achieve muscle hypertrophy in the gym:

1. day one

An example of a muscle hypertrophy routine is starting with the back and biceps. The work of the muscles of the upper body allows the development of a solid and muscular appearance. Starting with hyperextensions and abdominal planks is essential to avoid spinal injuries.

Abdominal planks – 3 sets 4 reps
Hyperextensions – 4 Sets – 15 reps
Pulley to chest –4 sets – 10-12 reps
Low pulley row – 4 sets – 10-12 reps
High pulley row – 4 sets – 10-12 reps
Barbell Bicep Curl – 4 sets – 10-12 reps

2. day two

In a muscle hypertrophy routine, you should always alternate between small and large muscle groups. This is one way to optimize muscle glycogen stores. The best physical warm-up option on this day is push-ups.

Side Planks – 4 sets – 2 minutes on each side
Bench push-ups or push-ups – 3 sets – 10 reps
Dumbbell chest press – 3 sets 10-12 reps
Peck deck – 3 sets 10-12 reps
Face pull – 3 sets 10-12 reps
Dumbbell pull over – 3 sets 10-12 reps
Pulley Triceps Extensions
3 sets 10-12 reps

3. day three

The last day of hypertrophy training, but under no circumstances should it be skipped, is the famous leg day. Legs are the largest muscle group in the body; working on them increases testosterone levels.

To achieve muscular hypertrophy of the legs, exercises that work at various depths should be included. The best exercises to strengthen your legs are the barbell squats and the deadlift. To warm up, you can jog for about 15 minutes or have other types of low-impact cardio, such as the elliptical.

Elliptical – 10-12 minutes
Hyperextensions – 3 sets – 10 reps
Barbell squats – 4 sets – 10-12 reps
Quadriceps Extension – 4 sets – 10-12 reps
Femoral curl – 4 sets – 10-12 reps
Abductor Machine – 4 sets – 10-12 reps

What to eat before and after a hypertrophy routine?

For best results in increasing the volume, make sure before and after the routine provides an excellent source of carbohydrates; if they are complex carbohydrates, better.

In addition, proteins are a fundamental macro to regenerate the muscles. When doing a hypertrophy routine, you should stick to the maximum limit of protein per day – 2.0 g / kg of body weight; this is the equivalent of 140 grams of protein per day.

It is essential to know that proteins are absorbed in 10 grams per hour. So you must distribute them throughout the day. To learn more, you can check – protein timing.

How to gain volume?

The best way to achieve muscle hypertrophy is to combine a routine with weights and free bars under a caloric surplus. Also, the process is directly affected by the levels of certain hormones. So you must make sure that your body has enough nutrients to manufacture them.

Including basic multi-joint exercises in the routine combined with foods rich in zinc and magnesium is an excellent strategy for hypertrophy. This is because they are the raw material for increasing testosterone levels.

The basis for achieving muscle hypertrophy is not just concentrating on your routine but also resting and sleeping well to give your muscle fibers time to recover.

Under these conditions, the muscle cells of the body become inflamed and repaired, and the muscles grow and increase in size.


  • It would help to combine large and small muscle groups per day in a hypertrophy routine. This is one way to optimize muscle glycogen stores.
  • An example of a hypertrophy routine is working back biceps, chest, triceps, legs and shoulders alternated in the week.
  • The routine presented in this article is by way of example, and for beginners in hypertrophy – the patterns must be adapted according to the level of the athlete.

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