7-Day Hypertrophy Workout Plan
This 7-day hypertrophy workout plan is designed to help you build strength, increase muscle definition and feel stronger without spending hours in the gym. This plan includes intentional strength training workouts with smart strategies to maximize muscle growth while still fitting into your real life.
Hypertrophy training is a style of resistance training focused on increasing muscle size and definition over time. Muscle fibers grow when they’re challenged beyond what they’re used to (which is why progressive overload is a key part of hypertrophy!) through a mix of increasing weights, adding reps or sets, slowing tempo or improving form and range of motion.
A hypertrophy workout plan typically focuses on:
- Moderate weights
- Medium rep ranges (typically 8-12 reps)
- Multiple sets per exercise (maximum muscle building happens at 3+ sets)
- Limited rest periods
- Controlled range of motion and time under tension
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Download the PDF calendar for easy access to the daily workouts.
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The best hypertrophy workout plans for muscle mass gain will include a mix of compound exercises and isolation exercises, implement progressive overload strategies, and allow adequate muscle recovery between workouts. Most plans train each major muscle group 2-3x/week, adjusting volume and frequency by muscle size and recovery needs. Larger body parts and muscle groups tend to get trained more often, while smaller muscles need more recovery time.
Compared to “traditional” strength training, hypertrophy training focuses less on lifting the maximum amount of weight for one rep and more on maximizing muscle growth over the course of a workout. This makes it an effective and approachable option for men and women who want visible muscle tone, improved body composition and measurable progress without access to extremely heavy weights.
For a deeper breakdown of how hypertrophy differs from strength training and which training method is right for you, check out my full hypertrophy vs. strength training guide.
Who This Plan Is Ideal For
Those who want to:
- Increase muscle definition and strength in the upper body, lower body and core.
- Support fat loss by boosting metabolism.
- Build a strong, balanced physique.
- Increase core strength, flexibility and mobility.
- Establish a solid weight training routine at home.
- Follow a structured workout plan that balances results with recovery.
Hypertrophy training plans are appropriate for both beginners and advanced lifters. This type of training focuses on building a solid foundation of muscle while allowing time to learn proper form and movement patterns without the added risk of lifting extremely heavy weights.
For best results, repeat this 7-day program, making it a 4-8 week challenge. This gives your body time to master each movement and gradually increase weights, leading to muscle growth. After repeating the challenge a few times, reset with a deload week, then progress to another program.
You can find more information about which signature program is the best workout plan for you (and the order I recommend progressing through my programs) in this free Nourish Move Love Program Guide.
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“I just finished round 1 of this program and started round 2 yesterday. It’s challenging and rewarding all at the same time. I’m excited to see how I will feel at the end of this round; I already was able to go up from 15lb dumbbells to 20lb for leg days!”
— Nora
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7-Day Workout Plan
Day 1: 30-Minute Legs and Glutes Supersets Workout
- Workout Time: 30 minutes
- Main Lifts: Lunges and squats
- Equipment: Dumbbells
- YouTube Link: 30-Minute Leg & Glute Workout
Day 2: 30-Minute Push Day: Chest, Shoulders, Triceps
- Workout Time: 30 minutes
- Main Lifts: Bench presses, lateral raises and tricep extensions
- Equipment: Dumbbells (optional box/bench)
- YouTube Link: 30-Minute Push Day
Day 3: 30-Minute Glute and Hamstring Workout
- Workout Time: 30 minutes
- Main Lifts: Romanian deadlifts, squats and hip thrusts
- Equipment: Dumbbells (optional bench/box and mini loop resistance band)
- YouTube Link: 30-Minute Glute and Hamstrings Workout
Day 4: 30-Minute Back and Bicep Pull Workout
- Workout Time: 30 minutes
- Main Lifts: Bicep curls, hammer curls, back rows and pull-ups or lat pullovers
- Equipment: Dumbbells (optional bench and pull-up bar as well as pull-up assist bands if needed and box/bench)
- YouTube Link: 30-Minute Pull Day
Day 5: 30-Minute Full-Body Core Workout with Weights
- Workout Time: 30 minutes
- Main Lifts: Push-ups, dumbbell cleans and burpees
- Equipment: Dumbbells
- YouTube Link: 30-Minute Full-Body Strength and Abs
Days 6 and 7: Rest and Recovery
This plan includes 2 rest days per week, but you can take more rest days as needed. Try going for a walk or following one of my popular stretching and recovery workouts:
Find This Workout Plan On YouTube
Youtube Playlist
Week-Long Hypertrophy Workout Plan Details
1. Gym Equipment Needed:
A Set of Dumbbells (Discount Code: NML5). No barbell necessary – you just need a set of free weights. Each weight training workout will have a recommended dumbbell weight, usually between 15-30 pounds. If you’re a beginner, start with 5-10% of your bodyweight per dumbbell. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.
Optional Exercise Equipment: Mini Loop and Long Loop Resistance Bands (Discount Code: NML), Pull Up Bar and Bench/Box/Chair.
2. Time Requirement:
Workouts are 30-35 minutes per day, 5 days per week.
Warm-ups and cool-downs are included in each workout. This plan includes 2 rest days per week. You get to choose which days are your rest days. I suggest resting after day 2 or 3 (Wednesday or Thursday) and then again after day 5 (Sunday). OR completing days 1-5 and then resting on days 6-7 (over the weekend). The goal is to make this plan work for YOU!
If you’re only able to train 3 days a week, I would suggest completing (1) leg workout, (1) pull workout and (1) push workout each week.
3. Fitness Level:
Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.
4. Cost:
FREE! No sign-up needed.
FAQs
Is hypertrophy the same as bodybuilding?
Hypertrophy and bodybuilding are similar, but they’re not exactly the same. Bodybuilding is a competitive sport that focuses on maximizing muscle size for aesthetic purposes. Hypertrophy training is a form of resistance training designed to improve body composition.
Should you do cardio when trying to build muscle?
Cardio can be included in moderation when trying to build muscle. Low-impact exercises like walking, cycling or swimming support heart health and increase endurance without interfering with muscle growth and recovery. A well-rounded workout plan should include a mix of strength training, cardio and recovery.
How long does it take to see muscle gains from hypertrophy training?
Most people will begin to notice strength gains and muscle improvements within 6-8 weeks of consistent muscle hypertrophy training. Progress may look like being able to lift heavier weights, rest less between sets, noticing your clothes fitting better or feeling more toned. Factors like training intensity, nutrition and genetics will impact exactly how quickly you see results.
What are the best foods to eat for muscle growth on a hypertrophy workout plan?
To see results, you need to adequately fuel your muscles with a balanced diet. Prioritize protein (e.g., meat, eggs, Greek yogurt, cottage cheese), carbohydrates (e.g., rice, potatoes, oatmeal) and healthy fats (e.g., avocado, olive oil) to give you energy for your lifts and support muscle recovery.
What is the best rep range for hypertrophy training?
The most common rep range for muscular hypertrophy is 8-12 reps per set. This tends to be a weight that is a good balance between load and training volume. The key is working close to fatigue – the final 3 reps should be challenging to complete while allowing you to maintain proper form. That’s a good sign you’ve chosen the right weights.
How to Download and Use This Hypertrophy Workout Plan
- Download the 7-Day Hypertrophy Workout Plan PDF by clicking here, or bookmark this webpage for reference.
- Save this workout calendar to your mobile device home screen for easy access.
- Open this workout calendar PDF in the Safari browser on your phone.
- Tap the bottom arrow in the center of your screen.
- Select ‘Add to Home Screen’.
- Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com.
- You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist.
- Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.
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Note: Before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
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