The first important step in designing a hypertrophy workout is to decide how many days and how long you can train each week. You should train your whole body at least twice a week and leave enough time for recovery between training sessions.
I like to train 4 times a week, but when I get busy, I change my program to 3 times because you won’t build muscle if you’re skipping workouts.
At a minimum, you need 4 basic compound movements an upper body push like a bench press, an upper body pull like pull-ups, a quad-dominant exercise, say squats and finally, a hip hinge like a Romanian deadlift. Typically we strive to do 3 to 5 sets of each with a weekly total of at least 10 sets per body part.
The number of exercises you add on top of this will be based on how much time you have to train.
These following two things are critical, you have to train close to failure on each working set, within 3 reps is a good guideline. I recommend going to technical failure on the last set to ensure you’re training hard enough.
After this, you have to progressively overload each exercise as you are ready by adding another rep, more weight or another set to continue building muscle.
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