Simple Hypertrophy Programmes For Beastin’ Gainz

Want to gain beastly muscles? Course you do.

And there’s no better way to do it than via hypertrophy programmes.

Muscle and strength building isn’t quite one and the same. But each can - and should - support the other. After all, it’s pretty damn impossible to build muscles without strength, and vice versa.

In this article, Beast Gear has got a few simple hypertrophy programmes for you so that you gain some serious muscle. It’s a good idea to stick to a plan for a few weeks (6 week is good) before changing things up so that your muscles don’t get used to the same plan over and over.

With that said, let’s crack on …

Programme 1:

No need to use heavy weights for this one, as they’re not needed. However, it’s an advanced programme - but it’s simple enough.

Monday

Chest

Incline dumbbell flyes: 3 x to failure

Flat hammer presses: 4 x 25

Decline smith presses: 2 x 12

Shoulders

Seated dumbbell side laterals: 1 x to failure

Reverse EZ bar presses: 1 x to failure

Seated dumbbell presses: 1 x 25

Tuesday

Legs

Leg curl machine: 3 x to failure

Leg extensions: 1 x 40

Horizontal leg presses: 1 x 40

Backsquats: 4 x 25

Then, take Wednesday off.

Thursday

Shoulders

Upright rows: 2 x 12

Dumbbell shrugs: 2 x 12

Barbell shrugs: 2 x 12

Rear delt machine: 2 x 25

Back

Lat pulldown: 2 x 10

Dumbbell rows: 2 x 10

Deadlifts: 2 x 10

Pullups: 2 x 12

Friday

Calfs

Donkey calf raises: 3 x 15

Seated calf raises: 3 x 15

Triceps

Dips: 1 x

Double arm kickbacks: 1 x 25

Tricep press downs: 1 x 25

Close grip benches: 1 x 25

Biceps

Incline hammer curls: 1 x 15

Dumbbell drag curls: 1 x 20

Standing dumbbell curls: 2 x 10

Then, take Saturday and Sunday off before starting again on Monday.

Programme 2:

Monday

Barbell full squat: warm up, followed by 1 set and 15 reps

Barbell deadlift: 2 sets and 15 reps

Dips (chest): 1 set and 15 reps

Chin-up: 2 sets and 15 reps

Dumbbell bicep curl: 2 sets and 15 reps

Triceps pushdown: 2 sets and 15 reps

Weighted crunches: 2 sets and 15 reps

Wednesday

Split squat with dumbbells: Warm up, followed by 1 set and 15 reps

Stiff-legged barbell deadlift: 1 set and 15 reps

Dips (chest): 2 sets and 15 reps

Pendlay row: 2 sets and 15 reps

Standing military press: 1 set and 15 reps

Standing calf raise: 2 sets and 15 reps

Friday

Barbell full squat: warm up, followed by 1 set and 10 reps

Barbell deadlift: 2 sets and 10 reps

Dips (chest): 2 sets and 10 reps

Chin up: 2 sets and 10 reps

Dumbbell bicep curl: 2 sets and 10 reps

Seated calf raise: 2 sets and 10 reps

Then, take the weekend off.

Conclusion

These are 2 simple hypertrophy programmes for beastin’ gainz. It’s worth reiterating that you should not undertake these regimes if you’re just looking to either maintain or lose weight. These programs are for those who want to gain mass and become more beast.

With that, good luck...Beast Your Goals.