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 Duration	24 Weeks
Workout Goal	Promote Muscle Growth
Training Level	Intermediate
Duration/Session	60 Minutes
Frequency	5x Weekly
Target Gender	Male (Men)
Plan to Follow Next	8-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

Exercise	Target Muscle	Reps
Flat Bench Press	Chest	12, 10, 8, 6
Incline DB Bench press	Chest	12, 10, 8
Pec Deck Fly	Chest	12 x 3
Lateral Raises	Shoulder	10 x 4
Rope Pushdown	Triceps	12 x 3
Plank	Core	1-min x 2

Tuesday – Legs

Exercise	Target Muscles	Reps
Back Squat	Quadriceps	15, 12, 10, 8
Leg Press	Quadriceps	12 x 4
Machine Leg Curl	Hamstrings	15 x 4
Calf Raises	Calves	15 x 4

Wednesday – Upper Body

Exercise	Target Muscle	Reps
Lat Pulldown	Back	15, 12, 10, 8
Seated Row	Back	15, 12, 10, 8
T-Bar Row	Back	10 x 3
Face Pull	Trap, Rear Delt	12 x 3
Barbell Curl	Biceps	12 x 3
Hanging Knee Raises	Core	10 x 3

Thursday – Lower Body

Exercise	Target Muscles	Reps
Walking/Front Lunges	Quadriceps	10 x 3
Leg Extension	Quadriceps	15 x 4
Romanian Deadlift	Hamstrings	10 x 3
Step up	Lower Body	10 x 4
Sumo Cossack Squat	Lower Body	10 x 3

Friday

Exercise	Target Muscle	Reps
Chinups	Back, Biceps	10 x 3
Dips	Chest, Triceps	10 x 3
Military press	Shoulder	12 x 3
Pullover	Chest, Lats	12 x 3
Shrugs	Shoulder	12 x 3
Landmine Oblique Twist	Core	10 x 3

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

Monday – Push workout

Exercise	Target Muscle	Reps
Flat Bench Press	Chest	15, 12, 10, 8
Incline DB Bench press	Chest	15, 12, 10, 8
Deficit Pushups	Chest	10 x 3
Lateral Raises	Shoulder	12 x 4
Rope Pushdhown	Triceps	10 x 2
One-arm Tricep Extension	Triceps	10 x 2

Tuesday – Pull workout

Exercise	Target Muscle	Reps
Pullups	Back and Biceps	10 x 3
Lat Pulldown	Back	12 x 4
Seated Cable Row	Back	12 x 3
Incline DB Curl	Biceps	10 x 3
Concentration Curl	Biceps	10 x 3

Wednesday – Legs workout

Exercise	Target Muscles	Reps
Back Squats	Quad	15, 12, 10, 8
Leg Press	Quad	12 x 3
Leg Extension	Quad	12 x 3
Leg Curl	Ham	15 x 4
Calf Raises	Calves	15 x 4

Friday – Push workout

Exercise	Target Muscle	Reps
Incline DB Bench press	Chest	10 x 4
Decline Bench Press	Chest	10 x 4
Bar Dips	Chest	10 x 3
Lateral Raises	Shoulder	12 x 4
French Press	Triceps	10 x 2
Kickback	Triceps	10 x 2

Saturday – Pull workout

Exercise	Target Muscle	Reps
Deadlift	Back	8, 6, 5, 4
Lat Pullover	Back	12 x 3
Face Pull	Trap & Rear Delt	12 x 3
Shrugs	Shoulder	12 x 3
Chinups	Biceps	10 x 3
Concentration Curl	Biceps	10 x 2

Week 5-6 (Compound Split)

Monday – Chest, Triceps, and Calves

Exercises	Reps
Flat Bench Press	12 x 4
Incline Bench Press	12 x 4
Pec Deck Fly	12 x 3
Dips	10 x 3
Rope Pushdown	10 x 3
Standing Calf Raise	15 x 4

Tuesday – Back and Hamstrings

Exercises	Reps
Conventional Deadlift	5 x 5
Pullups	10 x 3
Cable Machine Lat Pullover	12 x 3
Seated Cable Rowing	12 x 4
One-arm DB Row	10 x 3
Leg Curl	12 x 4

Wednesday – Quadriceps and Shoulder

Exercises	Reps
Barbell Back Squat	15, 12, 10, 8
Stationary Lunges	10 x 3
Leg Extension	12 x 4
Arnold Press	10 x 3
Lateral Raises	12 x 3
Behind The Neck Shrugs	12 x 3

Friday – Chest, Biceps, Core

Exercises	Reps
Incline Bench Press	12 x 4
High to Low Cable Flyes	12 x 4
Pullover	10 x 3
EZ Barbell Curl	10 x 3
Incline DB Curl	10 x 3
Ab Workout	10-min

Saturday – Back, Rear Delt, and Glutes

Exercises	Reps
Front Lat Pulldown	12 x 4
Seated Cable Rowing	10 x 4
Bent-over Rowing	12 x 4
Rear Delt DB Raise	12 x 4
Face Pulls	10 x 3
Hip Thrust	12 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 timing. J 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

References

• 1
  Thomas 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
• 2
  How Long Does It Take To Build Noticeable Muscle? by Murshid Akram (Thefitnessphantom)
• 3
  Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33. Published 2017 Aug 29. doi:10.1186/s12970-017-0189-4