Hypertrophy Workout Programs & Routines

These are workout programs that have hypertrophy as one of their primary training goals.

• 12 Week Maximum Hypertrophy Routine (Kizen)
• 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.