Arnold Schwarzenegger’s workout routine known as “Golden Six” is a 3 day beginner bodybuilding routine that can be run indefinitely. It was used in the early days of Schwarzenegger’s training before he started higher volume training programs. [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)
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.
Simeon Panda Workout Program Spreadsheet
Simeon Panda’s 5 day workout routine is a high volume bodybuilding program built around a relatively small number of exercises per training session. [Read more…]
Ronnie Coleman Workout Program Spreadsheet
The man, the myth, the legend: 8 time Mr. Olympia Ronnie Coleman. This is a brutal bodybuilding program inspired by the man some consider to be the GOAT bodybuilder.
This is an intermediate/advanced level workout routine with 6 training days per week – it is not for the faint of heart. [Read more…]
Michael B. Jordan “Creed” Workout Program Spreadsheet
This is a workout program attributed to Michael B. Jordan, supposedly used in preparation for his role in Creed. It utilizes 4 training days per week and can be run indefinitely. [Read more…]
Intermediate Bodybuilding Program Spreadsheet by Ripped Body (5 Day)
This is a 5 day intermediate bodybuilding program developed by the smart folks at Ripped Body. It runs for 4 weeks at a time, with the 4th week acting as a deload. It increases weight each week, but reduces volume each week of the cycle. If you’re still able to progress weekly without reducing sets or reps, then the beginner bodybuilding program is a better choice and will let you progress more quickly. [Read more…]
Jay Cutler Workout Program Spreadsheet
Below you’ll find a spreadsheet, overview, and training videos for Jay Cutler’s workout program. [Read more…]
Beginner Bodybuilding Program Spreadsheet by Ripped Body (4 Day)
Designed by the smart folks at Ripped Body, this beginner bodybuilding workout routine is a great introduction to hypertrophy training for novices. The spreadsheet for this bodybuilding program for novices is based on this post shared by Ripped Body. [Read more…]