6 Week Hypertrophy Program for Ultimate Gains (w/PDF)

Increasing muscle mass and building a sizable physique is a goal of many fitness enthusiasts. However, it requires proper nutrition and a workout program to achieve this holy grail.

A workout program helps train in an organized way and produce decent results.

I’ve designed an ultimate 6 week hypertrophy program for those who want to put on muscles and improve shape.

So, if you’re looking for an easy-to-follow and effective workout plan to build muscle, you can download this program.

Workout Routine Overview

I’ve included three different splits in this program to help you build an aesthetic physique.

During the first two weeks, you’ll do the upper/lower split; in the mid of the program, you’ll do the push/pull/legs; and in the last two weeks, you’ll perform the compound split.

Suggested Program Duration24 Weeks
Workout GoalPromote Muscle Growth
Training LevelIntermediate
Duration/Session60 Minutes
Frequency5x Weekly
Target GenderMale (Men)
Plan to Follow Next8-week Muscle Building Workout Plan

How much should you lift? Start with lifting light, typically 30-45% of your one rep max, then increase the 5% weight in successive sets.

The interval between sets: Take one to three minutes of rest between sets. The rest time during compound movements would be more than isolation exercises.

Warm-up before lifting: Warm-up helps increase performance, reduce the risk of injuries, and help you work out efficiently. You can lift light weights, run on the treadmill, or do cardio exercises to increase heart rate and oxygen supply and get your muscles ready to lift weights.

The 6 Week Hypertrophy Workout Plan to Gain Muscle

  • Week 1-2 (Upper/Lower Split)
  • Week 3-4 (Push/Pull/Legs Split)
  • Week 5-6 (Compound Split)

Week 1-2 (Upper/Lower Split)

Monday – Upper Body

ExerciseTarget MuscleReps
Flat Bench PressChest12, 10, 8, 6
Incline DB Bench pressChest12, 10, 8
Pec Deck FlyChest12 x 3
Lateral RaisesShoulder10 x 4
Rope PushdownTriceps12 x 3
PlankCore1-min x 2

Tuesday – Legs

ExerciseTarget MusclesReps
Back SquatQuadriceps15, 12, 10, 8
Leg PressQuadriceps12 x 4
Machine Leg CurlHamstrings15 x 4
Calf RaisesCalves15 x 4

Wednesday – Upper Body

ExerciseTarget MuscleReps
Lat PulldownBack15, 12, 10, 8
Seated RowBack15, 12, 10, 8
T-Bar RowBack10 x 3
Face PullTrap, Rear Delt12 x 3
Barbell CurlBiceps12 x 3
Hanging Knee RaisesCore10 x 3

Thursday – Lower Body

ExerciseTarget MusclesReps
Walking/Front LungesQuadriceps10 x 3
Leg ExtensionQuadriceps15 x 4
Romanian DeadliftHamstrings10 x 3
Step upLower Body10 x 4
Sumo Cossack SquatLower Body10 x 3


ExerciseTarget MuscleReps
ChinupsBack, Biceps10 x 3
DipsChest, Triceps10 x 3
Military pressShoulder12 x 3
PulloverChest, Lats12 x 3
ShrugsShoulder12 x 3
Landmine Oblique TwistCore10 x 3

Week 3-4 (Push/Pull/Legs Split)

Monday – Push workout

ExerciseTarget MuscleReps
Flat Bench PressChest15, 12, 10, 8
Incline DB Bench pressChest15, 12, 10, 8
Deficit PushupsChest10 x 3
Lateral RaisesShoulder12 x 4
Rope PushdhownTriceps10 x 2
One-arm Tricep ExtensionTriceps10 x 2

Tuesday – Pull workout

ExerciseTarget MuscleReps
PullupsBack and Biceps10 x 3
Lat PulldownBack12 x 4
Seated Cable RowBack12 x 3
Incline DB CurlBiceps10 x 3
Concentration CurlBiceps10 x 3

Wednesday – Legs workout

ExerciseTarget MusclesReps
Back SquatsQuad15, 12, 10, 8
Leg PressQuad12 x 3
Leg ExtensionQuad12 x 3
Leg CurlHam15 x 4
Calf RaisesCalves15 x 4

Friday – Push workout

ExerciseTarget MuscleReps
Incline DB Bench pressChest10 x 4
Decline Bench PressChest10 x 4
Bar DipsChest10 x 3
Lateral RaisesShoulder12 x 4
French PressTriceps10 x 2
KickbackTriceps10 x 2

Saturday – Pull workout

ExerciseTarget MuscleReps
DeadliftBack8, 6, 5, 4
Lat PulloverBack12 x 3
Face PullTrap & Rear Delt12 x 3
ShrugsShoulder12 x 3
ChinupsBiceps10 x 3
Concentration CurlBiceps10 x 2

Week 5-6 (Compound Split)

Monday – Chest, Triceps, and Calves

Flat Bench Press12 x 4
Incline Bench Press12 x 4
Pec Deck Fly12 x 3
Dips10 x 3
Rope Pushdown10 x 3
Standing Calf Raise15 x 4

Tuesday – Back and Hamstrings

Conventional Deadlift5 x 5
Pullups10 x 3
Cable Machine Lat Pullover12 x 3
Seated Cable Rowing12 x 4
One-arm DB Row10 x 3
Leg Curl12 x 4

Wednesday – Quadriceps and Shoulder

Barbell Back Squat15, 12, 10, 8
Stationary Lunges10 x 3
Leg Extension12 x 4
Arnold Press10 x 3
Lateral Raises12 x 3
Behind The Neck Shrugs12 x 3

Friday – Chest, Biceps, Core

Incline Bench Press12 x 4
High to Low Cable Flyes12 x 4
Pullover10 x 3
EZ Barbell Curl10 x 3
Incline DB Curl10 x 3
Ab Workout10-min

Saturday – Back, Rear Delt, and Glutes

Front Lat Pulldown12 x 4
Seated Cable Rowing10 x 4
Bent-over Rowing12 x 4
Rear Delt DB Raise12 x 4
Face Pulls10 x 3
Hip Thrust12 x 4

Can You Gain Muscles in Six Weeks?

You’ll start seeing gains in the first six weeks of training but achieving a sizable physique takes time.

For example, it can take up to six months to see noticeable changes in some people, while for others, it can take more than a year, depending on several factors, particularly diet, training, recovery, progression, and genetics.

A study suggests intermediate lifters (including men and women) gain approximately 1-1.5 pounds of lean mass each month, while beginners can gain almost twice the results in the same period.1Thomas MH, Burns SP. Increasing Lean Mass and Strength: A Comparison of High-Frequency Strength Training to Lower Frequency Strength Training. Int J Exerc Sci. 2016;9(2):159-167. Published 2016 Apr 1, 2How Long Does It Take To Build Noticeable Muscle? by Murshid Akram (Thefitnessphantom)

So your muscle gain also depends on how experienced or a beginner you are.

Take care of the following points to maximize your muscle growth:

  • Pre-Workout Meal: Consuming protein and carbs prior to weight training help boost performance, and build muscle mass.3Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timingJ Int Soc Sports Nutr. 2017;14:33. Published 2017 Aug 29. doi:10.1186/s12970-017-0189-4 For an effective training session, you should have your meal 30 minutes to 2 hours before the training, depending on the food you consume. You can check out this resource on Healthline.com to know more about pre-workout.
  • Progress Your Workout: Progressive overload is crucial for strength and hypertrophy. That’s why you should gradually increase reps, weight, sets, or workout duration over time to get the maximum results.
  • Post-Workout Meal: You should maximize your results through a post-workout meal. After training, good foods and supplements help recover damaged muscles and promote growth. I suggest consuming at least 40-50 grams of protein and one gram of carbs per kg of your body weight for optimal results. You should consult a dietitian or personal trainer for your personalized diet program.

Download 6 Week Muscle Building Program PDF


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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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