Home > Workouts > Home Workouts > Workout Plans > 7 Day Workout Plans > 7-Day Hypertrophy Workout Plan

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

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.

Already completed this challenge? Leave a review!

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:

• 15-Minute Mobility Workout
• Mobility and Recovery Exercises (10 Minutes)

FAQs

Pin This 7-Day Hypertrophy Workout Plan

Leave A Review

Your review helps us keep creating free workouts.

Did you love this workout challenge or notice your strength improving? We would truly appreciate a review! Every single one helps us keep creating free fitness content that supports you in your health journey.

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.

This post may include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.