Hypertrophy training routine for beginners

 

Beginner Hypertrophy Training Routine (3–4 Days)

Day 1 – Chest & Triceps

• Bench Press – 3 sets × 8–12 reps

• Incline Dumbbell Press – 3 sets × 10 reps

• Chest Fly – 3 sets × 12 reps

• Tricep Pushdowns – 3 sets × 10–12 reps

• Overhead Tricep Extension – 3 sets × 12 reps

Day 2 – Back & Biceps

• Lat Pulldown – 3 sets × 10 reps

• Seated Cable Row – 3 sets × 10–12 reps

• Dumbbell Rows – 3 sets × 10 reps

• Bicep Curls – 3 sets × 10–12 reps

• Hammer Curls – 3 sets × 12 reps

Day 3 – Legs & Core

• Squats – 3 sets × 8–12 reps

• Leg Press – 3 sets × 10 reps

• Leg Curl – 3 sets × 12 reps

• Standing Calf Raises – 3 sets × 12–15 reps

• Plank – 3 sets × 30–60 seconds

Optional Day 4 – Shoulders

• Shoulder Press – 3 sets × 8–12 reps

• Lateral Raises – 3 sets × 12 reps

• Front Raises – 3 sets × 12 reps

• Rear Delt Fly – 3 sets × 12 reps

Important Hypertrophy Rules

✅ Reps: 8–12 per set
✅ Sets: 3–4 per exercise
✅ Rest: 60–90 seconds
✅ Frequency: Train 3–4 days per week