Build muscle.
Your way.
Free hypertrophy programs for any split, from two gym days a week to six.
Hypertrophy splits
Hypertrophy splits
9 programs
No programs match. Try a different search or category.
No muscle left out
See every muscle group across the whole week, so a missed one stands out.
Open this programFULL BODY A - MON
- Back Squat3×8-10 · RPE 7
- Bench Press3×8-10 · RPE 7
- Lat Pulldown3×10-12 · RPE 7
- Romanian Deadlift3×10-12 · RPE 7
- Dumbbell Curl3×10-12 · RPE 7.5
- Dumbbell Lateral Raise2×12-15 · RPE 8
FULL BODY B - THU
- Seated Cable Row3×8-10 · RPE 7
- Leg Press3×10-12 · RPE 7
- Incline Dumbbell Press3×10-12 · RPE 7
- Lying Leg Curl3×10-12 · RPE 7.5
- Cable Triceps Pushdown2×12-15 · RPE 8
- Face Pull2×15-20 · RPE 8
Any split you like
Full body, upper lower, push pull legs or body part.
Arms come first
A split that trains biceps and triceps first.
Home or full gym
Dumbbell plans for home, full kit for the gym.
What the research says
The key paper is a 2017 meta-analysis by Schoenfeld and colleagues. It compared low-load training at or below 60% of 1RM with high-load training above 60% of 1RM. Source
The ACSM position stand on progression models recommends large before small muscle group exercises and multiple-joint before single-joint exercises. It also advises a 2–10% load increase once you can beat your target reps by one or two. Source
Each additional weekly set was associated with a 0.37% increase in the percentage of muscle gained. Source
Guides
All guides5 min read
Best Rep Range for Hypertrophy: Heavy vs Light
The best rep range for muscle growth, what low-load and high-load research shows, and how to mix heavy, moderate and light sets in your split.
5 min read
Push Pull Legs Split: 3-Day and 6-Day Plans
How the push pull legs split works, 3-day vs 6-day PPL, the best exercises, sets and reps for each day, and a sample week you can run now.
5 min read
How Many Sets per Muscle per Week to Build Muscle
How many sets per muscle group per week build the most muscle, what the dose-response research shows, and how to spread sets across your split.
"The findings indicate that maximal strength benefits are obtained from the use of heavy loads while muscle hypertrophy can be equally achieved across a spectrum of loading ranges."
Schoenfeld, Grgic, Ogborn and Krieger, Journal of Strength and Conditioning Research, 2017 (PubMed)