German Volume Training (GVT) is a hypertrophy program designed by Charles Poliquin to shock the muscles with a significant increase in volume through 10×10 sets. It is designed to be run for a relatively short period of time, about 4 weeks, and is comprised of three different workouts run five days per week. This is all explained in more detail below. [Read more…]
Hypertrophy Workout Programs & Routines
These are workout programs that have hypertrophy as one of their primary training goals.
- PHUL Workout Routine
- PHAT Workout Routine
- Mike Israetel Hypertrophy Workout Routine
- Hypertrophy Specific Training (HST) Routine
- Brogains 10 Week Powerbuilding Program
- Metallicadpa 6 Day PPL (aka Reddit PPL)
Recommended Reading: Encyclopedia of Muscle & Strength by Jim Stoppani, PHD (Amazon)
The full list of hypertrophy programs is available below.
What is hypertrophy?
Hypertrophy is the enlargement of tissue (like muscle) from the growth of its component cells. In the context of lifting weights, hypertrophy is a fancy way of saying getting bigger, jacked, yoked, or whatever your favorite slang term for muscular is.
Are hypertrophy programs just for bodybuilders?
Hypertrophy is not just for bodybuilders, though they certainly care about it too. Hypertrophy is an important part of training for any athlete that cares about getting stronger, including powerlifters and other strength training sports.
What causes hypertrophy?
In a very basic sense, muscular hypertrophy is caused by microtrauma to the muscle fibers, or tiny tears. Higher volume workouts tends to cause more microtrauma, leading to more growth in muscle size as the body overcompensates while repairing the torn muscles via protein synthesis.
Lyle McDonald’s generic bulking routine (GBR) is a 4 day upper/lower split that focuses on building mass. It is a bulking routine for building mass that is designed to be run while on a caloric surplus with a weight gain goal of about 0.5 to 1 pound per week. It can be run for 6 weeks to 8 weeks before a 2 week deload. [Read more…]
This mass building workout focuses on stimulating muscular hypertrophy and developing raw strength. It is a 12 week powerlifting program built on 4 high volume training sessions per week and was developed by Ryan Mathias at Mathias Method. It is a peaking program that is designed to build your one rep max in the squat, bench press, and deadlift for meet day. [Read more…]
Jeff Seid’s workout routine is a 5 day or 6 day program focused on hypertrophy and bodybuilding aesthetics. It hits most muscle groups once per week, but has an optional sixth day where you can work on any muscle groups you think need extra attention. [Read more…]
Here are some of the best workout plans for building strong, lean muscle. These workout programs focus on high volume, which stimulates muscular hypertrophy in the athlete. Coupled with proper nutrition and recovery, these programs will help the athlete develop larger, stronger muscles. [Read more…]