8-Week Beginner Hypertrophy Program

This is an 8-Week Beginner Hypertrophy Training Program that is designed to build muscle and improve overall strength. The program is a 5-day training split that is divided into two separate 4-week training blocks. The first training block will be an Upper Body, Lower Body training split. Workouts will alternate weekly and rep ranges will change. In the second training block you will have more of a traditional "bodybuilding" split that focuses on training 1-2 muscle groups per training day. Workouts for this block will also alternate weekly with changing rep ranges.

The principles of progressive overload should be followed throughout this program. This means that you should track your exercises by recording the weight and reps used and the next time that exercise comes up you should try to improve upon those numbers by either increasing the weight used or increasing the reps achieved with the previous weight.

Even though this program is designated towards "beginners" people of all experience levels can benefit from this program. The main difference between this program and a program I would market toward more intermediate or advanced lifters is the amount of volume within the program. This program contains quite a bit of volume, the reason for this is because beginners tend to need more repetitions and practice in order to become more proficient at the movements. A more intermediate or advanced lifter can usually get more of a stimulus out of fewer sets and reps because they are more proficient at most movements.

Like with any training program your nutrition and recovery will be major factors in determining your results from this program. If you're not used to a fair amount of volume this program will likely make you sore so these other areas will need to be on point to ensure adequate recovery.

You will need access to a gym with standard weight training equipment to complete this program.