Want to gain beastly muscles? Course you do.\n\nAnd there’s no better way to do it than via hypertrophy programmes.\nMuscle 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.\nIn 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.\nWith that said, let’s crack on …\nProgramme 1:\nNo need to use heavy weights for this one, as they’re not needed. However, it’s an advanced programme - but it’s simple enough.\nMonday\nChest\nIncline dumbbell flyes: 3 x to failure\nFlat hammer presses: 4 x 25\nDecline smith presses: 2 x 12\nShoulders\nSeated dumbbell side laterals: 1 x to failure\nReverse EZ bar presses: 1 x to failure\nSeated dumbbell presses: 1 x 25\nTuesday\nLegs\nLeg curl machine: 3 x to failure\nLeg extensions: 1 x 40\nHorizontal leg presses: 1 x 40\nBacksquats: 4 x 25\nThen, take Wednesday off.\nThursday\nShoulders\nUpright rows: 2 x 12\nDumbbell shrugs: 2 x 12\nBarbell shrugs: 2 x 12\nRear delt machine: 2 x 25\nBack\nLat pulldown: 2 x 10\nDumbbell rows: 2 x 10\nDeadlifts: 2 x 10\nPullups: 2 x 12\nFriday\nCalfs\nDonkey calf raises: 3 x 15\nSeated calf raises: 3 x 15\nTriceps\nDips: 1 x\nDouble arm kickbacks: 1 x 25\nTricep press downs: 1 x 25\nClose grip benches: 1 x 25\nBiceps\nIncline hammer curls: 1 x 15\nDumbbell drag curls: 1 x 20\nStanding dumbbell curls: 2 x 10\nThen, take Saturday and Sunday off before starting again on Monday. \n\nProgramme 2: \nMonday\nBarbell full squat: warm up, followed by 1 set and 15 reps\nBarbell deadlift: 2 sets and 15 reps\nDips (chest): 1 set and 15 reps\nChin-up: 2 sets and 15 reps\nDumbbell bicep curl: 2 sets and 15 reps\nTriceps pushdown: 2 sets and 15 reps\nWeighted crunches: 2 sets and 15 reps \nWednesday\nSplit squat with dumbbells: Warm up, followed by 1 set and 15 reps\nStiff-legged barbell deadlift: 1 set and 15 reps\nDips (chest): 2 sets and 15 reps\nPendlay row: 2 sets and 15 reps\nStanding military press: 1 set and 15 reps\nStanding calf raise: 2 sets and 15 reps\nFriday\nBarbell full squat: warm up, followed by 1 set and 10 reps\nBarbell deadlift: 2 sets and 10 reps\nDips (chest): 2 sets and 10 reps\nChin up: 2 sets and 10 reps\nDumbbell bicep curl: 2 sets and 10 reps\nSeated calf raise: 2 sets and 10 reps\nThen, take the weekend off.\nConclusion\nThese 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.\n\nWith that, good luck...Beast Your Goals.