Free Workout Program to Gain Muscles

Ready to take your muscle-building game to the next level?

This 7-Day Power Hypertrophy Training Plan is designed to get you there.

Whether you’re aiming for serious strength or looking to bulk up with lean muscle mass, this plan has you covered with a balance of power days and hypertrophy days.

If you’re ready to put in the work, stick around.

I’m diving you into the exact workout split, exercises, and even the supplements that can help accelerate your results. If you are interested more in natural supplementation you can read more about the best proven bodybuilding supplement that I’m using, D-bal here.

7 Days Power Hypertrophy Training Plan

Warming Up

In order to decrease the risk of injury, we highly recommend warming up before each workout. This can include a 5 to 10-minute light cardio session with dynamic stretching. The ideal is to prep your muscles before you start pushing the weights.

We also recommend performing a warm-up set for the first few exercises. This is when you use 50% to 60% of your one-repetition maximum to get the  muscles ready to move a lot more weight in the following sets.

Choosing Your Weight

When you’re looking at that row of dumbbells, you might not be sure which weight to select for that exercise. A general rule of thumb is to go with the weight that allows you to reach the prescribed repetitions, but you should be struggling with that last repetition.
For example, if the exercise calls for 8 reps, choose a weight that you know you can move six times but that might give you trouble on the seventh or eighth rep.

If you don’t want to read this blog post you can download program here.

Workout Split

There will be four working days in the program; two days are dedicated to strength and the other two are focused on muscle building. The structure of your workout week will look like this:

• Day 1: Upper Body Power
• Day 2: Lower Body Power
• Day 3: Rest and Recovery
• Day 4: Upper Body Hypertrophy
• Day 5: Lower Body Hypertrophy
• Day 6: Rest and Recovery

DAY 1: UPPER BODY POWER

• Dumbbell Bench Press: 3 sets of 3 to 5 repetitions
• Incline Barbell Bench Press: 3 x 6 – 10
• Bent-Over Row: 3 x 3 – 5
• Narrow Grip Lat Pulldown: 3 x 6 – 10
• Dumbbell Overhead Press: 2 x 5 – 8
• Hammer Curls: 2 x 6 – 10
• Rope Pushdown: 2 x 6 – 10

DAY 2: LOWER BODY POWER

• Barbell Squat: 4 sets of 3 to 5 repetitions
• Barbell Deadlift: 4 x 3 – 5
• Plate-Loaded Leg Press: 5 x 10 – 15
• Leg Curl: 4 x 6 – 10
• Calf Exercise: 4 x 6 – 10

DAY 4: UPPER BODY HYPERTROPHY

• Incline Dumbbell Bench Press: 3 sets of 8 to 12 repetitions
• Flat Bench Dumbbell Fly: 3 x 8 – 12
• Seated Single-Arm Cable Row: 3 x 8 – 12
• One-Arm Dumbbell Row: 3 x 8 – 12
• Dumbbell Lateral Raise: 3 x 8 – 12
• Seated Incline Dumbbell Curl: 3 x 8 – 12
• Cable Triceps Overhead Extension: 3 x 8 – 12

DAY 5: LOWER BODY HYPERTROPHY

• Barbell Front Squat: 4 sets of 8 to 12 repetitions
• Dumbbell or Kettlebell Lunge: 4 x 8 – 12
• Leg Extension: 3 x 10 – 15
• Leg Curl : 3 x 10 – 15
• Seated Calf Raise: 3 x 8 – 12
• Calf Press: 3 x 8 – 12

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