Pure hypertrophy-focused programs emphasizing volume, time under tension, and mechanical tension for maximum muscle growth. Optimized rep ranges and exercise selection for aesthetics.
⏱️ 75 min per session📅 4x per week🏋️ dumbbell, barbell, machines
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Sample Programs
Beginner Hypertrophy
8 weeksbeginner
Beginner lifters focused on muscle growth.
High-volume muscle-building program with emphasis on time under tension.
Day 1 - Chest & Triceps
#
Exercise
Sets x Reps
Notes
1
Dumbbell Bench Press
3x10-12
Full ROM, squeeze top.
2
Incline Dumbbell Press
3x12-15
Upper chest emphasis.
3
Dumbbell Fly
3x12-15
Controlled tempo.
4
Dumbbell Triceps Extension
3x12-15
Day 2 - Back & Biceps
#
Exercise
Sets x Reps
Notes
1
Barbell Bent-Over Row
3x8-12
Shrug at top.
2
Cable Lat Pulldown
3x10-12
3
Dumbbell Bicep Curl
3x12-15
Full ROM.
4
Cable Lat Pulldown
3x15-20
High reps for rear delts.
Day 3 - Legs
#
Exercise
Sets x Reps
Notes
1
Barbell Back Squat
3x8-12
Parallel depth.
2
Sled Leg Press
3x10-15
Full ROM.
3
Standing Leg Curl
3x12-15
4
Dumbbell Calf Raise
3x15-20
Day 4 - Shoulders & Arms
#
Exercise
Sets x Reps
Notes
1
Dumbbell Shoulder Press
3x10-12
2
Dumbbell Lateral Raise
3x12-15
Light weight, high reps.
3
Dumbbell Hammer Curl
3x12-15
4
Dumbbell Triceps Extension
3x12-15
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