If you want bigger muscles and better performance, the best hypertrophy program is the one that matches your recovery and gives you a clear progression plan.
Most lifters miss out on hypertrophy for one reason. They pick a routine based on how it sounds, not on what they can recover from. The result is predictable. A few great weeks, then beat-up elbows, sloppy reps, and stalled progress.
Here is the filter I use when choosing a muscle-building program.
Match the program to your training age.
If you are new, you grow from simple progression and clean technique. If you are intermediate, you grow from more weekly hard sets and better fatigue management. If you are advanced, you grow from smarter volume distribution and consistent execution, not constant max effort.Let your schedule pick your split.
Three days a week, you need full-body or an efficient upper-lower approach. Four days a week, upper-lower is hard to beat. Six days a week, push-pull legs can work well, but only if you can keep effort high and recover.Use volume as a dial.
Start with enough weekly sets to improve performance and add tissue, then add volume only if you are recovering and your reps stay crisp. More sets is not automatically more growth. Better sets is.
If you want our quick picks, here are the best hypertrophy programs.
Total beginners should run a simple base strength plan first and earn the right to more volume. If glutes are your obvious weak link, you need a program that pushes hip extension volume without wrecking your low back. If you want hardcore mass, you need a plan that forces hard work and also forces you to eat and recover.
In the full guide, we break down 11 hypertrophy programs, who each is best for, how many days per week they require, and what to expect, plus a quick comparison table so you can choose fast and commit.
Looking for a program this month? We have a 14 programs here, including a six-day powerlifting split (12 week peaking program).
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