The purpose of a hypertrophy program is to increase lean muscle mass. Key considerations of a hypertrophy phase include:

  • High volume of training
  • Increased muscle damage
  • Diet – it is critical to ensure that your diet includes enough protein (for muscle growth and repair).


Beginner 3-4 days per week for 4 weeks
A fairly solid program with higher reps and super-sets.

Intermediate 3-4 days per week for 2-3 weeks
I did this in 2007 and 2008 - the lower reps allow you to get some heavier lifts in

Advanced 5 days per week for 2 weeks
A tough program but great for building muscle - you'll definitely need a down week after two weeks of this.