{"id":42907,"date":"2022-05-05T22:13:47","date_gmt":"2022-05-05T22:13:47","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=42907"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"hypertrophy-workout-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/","title":{"rendered":"Hypertrophy Workout Plan To Build Mass"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#What_Is_Hypertrophy\" >What Is Hypertrophy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#How_To_Achieve_Hypertrophy\" >How To Achieve Hypertrophy<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#Rest-Pause_Sets\" >Rest-Pause Sets<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#Drop_Sets\" >Drop Sets<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#Super_Sets\" >Super Sets<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#5_Day_Strength_And_Hypertrophy_Workout_Plan\" >5 Day Strength And Hypertrophy Workout Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#Workout_1_ChestTriceps\" >Workout 1: Chest\/Triceps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#Workout_2_BackBiceps\" >Workout 2: Back\/Biceps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#Workout_3_Legs\" >Workout 3: Legs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#Workout_4_ShouldersAbs\" >Workout 4: Shoulders\/Abs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#Workout_5_Rest_Or_Cardio\" >Workout 5: Rest Or Cardio<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#What_To_Eat_To_Gain_Muscle_Mass\" >What To Eat To Gain Muscle Mass<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#Protein\" >Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#Fat\" >Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#Carbohydrates\" >Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#Vitamins_And_Minerals\" >Vitamins And Minerals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#Supplements_To_Gain_Muscle_Mass\" >Supplements To Gain Muscle Mass<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#Final_Thoughts\" >Final Thoughts<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you&#8217;re like most guys, you want to add muscle. A lot of it. And you want it now. The bad news is that building muscle takes time and consistency. The good news is that if you do things right, you can make some serious gains. <\/span><span style=\"font-weight: 400;\">The best way to add muscle is to follow a workout plan that focuses on hypertrophy. Without getting too sciencey, hypertrophy is the process of increasing muscle size (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7582410\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). And while there are many different ways to achieve hypertrophy, certain workouts are more effective than others. <\/span><span style=\"font-weight: 400;\">When you understand the basics of how to build muscle, you can create your own hypertrophy workout plan. But if you&#8217;re just starting out, it&#8217;s a good idea to follow a proven program. <\/span><span style=\"font-weight: 400;\">The following workout plan is designed to help you build mass and strength. It features a mix of compound exercises, isolation exercises, and plyometric exercises. And as a plus, it&#8217;s laid out in an easy-to-follow format. <\/span><span style=\"font-weight: 400;\">But first, let&#8217;s get to the basics of how to build muscle.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hypertrophy_Workout_Plan\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hypertrophy_Workout_Plan\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Hypertrophy\"><\/span><strong>What Is Hypertrophy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hypertrophy is the increase in the size of an organ or tissue from cell enlargement. In muscle tissue, hypertrophy results in the enlargement of individual <a href=\"https:\/\/betterme.world\/articles\/post-workout-recovery-shakes\/\">muscle cells<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscle hypertrophy can occur as a result of exercise, but it can also occur in response to other stimuli, such as electrical stimulation or <a href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/\">stretching<\/a> (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2010\/10000\/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hypertrophy is a term that&#8217;s often used interchangeably with the word &#8220;muscle growth.&#8221; However, hypertrophy and muscle growth are not the same thing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscle growth refers to an increase in the number of muscle cells, whereas hypertrophy refers to an increase in the size of individual muscle cells (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30902152\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10408399009527522\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are two types of muscle hypertrophy:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sarcoplasmic hypertrophy is an increase in the amount of sarcoplasm, which is the non-contractile material in muscle cells. This type of hypertrophy <a href=\"https:\/\/betterme.world\/articles\/stationary-bike-workout-plan\/\">results<\/a> in an increase in muscle size, but not necessarily an increase in strength (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2020.00816\/full\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Myofibrillar hypertrophy is an increase in the size and number of myofibrils, which are the contractile proteins in muscle cells. This type of hypertrophy leads to an increase in strength, as well as an increase in muscle size (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-019-01107-8\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/running-in-place\/\">Running In Place: Is It A Good Workout?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hypertrophy_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-41476 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5728.png\" alt=\"BetterMe\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5728.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5728-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5728.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Achieve_Hypertrophy\"><\/span><strong>How To Achieve Hypertrophy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Two key factors contribute to <a href=\"https:\/\/betterme.world\/articles\/5x5-workout-program\/\">muscle growth<\/a>: tension and volume.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tension comes from the force your muscles produce. The more often moderate tension by muscles happens, the more they&#8217;ll grow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Volume is from the number of reps you perform. The more reps you do, the more volume you&#8217;ll have.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This means, to build muscle you need to create tension and volume. The best way to do this is to use heavy weights and do a lot of sets (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/16\/24\/4897\/htm\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can achieve this in several ways (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-021-01490-1\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rest-Pause_Sets\"><\/span><strong>Rest-Pause Sets<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Take a weight that you can lift for 8-10 reps or for as <a href=\"https:\/\/betterme.world\/articles\/3-day-compound-workout-routine\/\">many reps<\/a> as you can. Then, rest for 20-30 seconds and lift it again. Repeat as often as you can.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Drop_Sets\"><\/span><strong>Drop Sets<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Take a weight that you can lift for 8-10 reps or for as many reps as you can. Then, lower the weight and lift it again. Repeat as often as you can.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Super_Sets\"><\/span><strong>Super Sets<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Do two exercises back-to-back with no rest in between. For example, you could do a set of bench presses followed by a set of pull-ups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal is to lift as much weight fully as possible and to do a lot of reps. This will help you build muscle.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hypertrophy_Workout_Plan\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hypertrophy_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-40055 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png\" alt=\"hypertrophy workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png 770w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Group-1-4-1.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Day_Strength_And_Hypertrophy_Workout_Plan\"><\/span><strong>5 Day Strength And Hypertrophy Workout Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Muscles grow in response to the stress of <a href=\"https:\/\/betterme.world\/articles\/1-month-workout-plan-to-get-ripped\/\">exercise<\/a>. To effectively stress the muscles, you need to lift weights that are heavy enough to cause muscle failure by the last few reps of each set. Muscle failure is when you can no longer perform another repetition with good form (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2016.00010\/full\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The number of sets and reps you do, as well as the amount of weight you lift, will determine the intensity of your workout. The more sets and reps you do with a given weight, the more intense your workout will be.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following workout plan is designed to help you build mass by lifting heavy weights for low reps. It includes a variety of exercises that target all the major <a href=\"https:\/\/betterme.world\/articles\/swim-workouts-for-beginners\/\">muscle groups<\/a> in your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do this workout four times per week, allowing at least a day of rest between each session. You can do it on non-consecutive days, such as Monday, Wednesday, and Friday.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After a few weeks of following this plan, you can increase the intensity by adding more weight, sets, or reps to each exercise.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Workout_1_ChestTriceps\"><\/span><strong>Workout 1: Chest\/Triceps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench Press: 4 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline Dumbbell Bench Press: 4 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dips: 4 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close Grip Bench Press: 4 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Triceps Pushdowns: 4 sets of 8-12 reps<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Workout_2_BackBiceps\"><\/span><strong>Workout 2: Back\/Biceps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-ups: 4 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lat Pulldowns: 4 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated Cable Rows: 4 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell Curls: 4 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hammer Curls: 4 sets of 8-12 reps<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hypertrophy_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-39917 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Group-1.png\" alt=\"hypertrophy workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Group-1.png 770w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Group-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Group-1.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Workout_3_Legs\"><\/span><strong>Workout 3: Legs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats: 4 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg Press: 4 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges: 4 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg Curls: 4 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing Calf Raises: 4 sets of 8-12 reps<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Workout_4_ShouldersAbs\"><\/span><strong>Workout 4: Shoulders\/Abs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Military Press: 4 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side Laterals: 4 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rear Delt Flyes: 4 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crunches: 4 sets of 15-20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oblique Crunches: 4 sets of 15-20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hanging Leg Raises: 4 sets of 15-20 reps<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Workout_5_Rest_Or_Cardio\"><\/span><strong>Workout 5: Rest Or Cardio<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rest day or do 20-30 minutes of moderate-intensity cardio.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/cable-machine-exercises\/\">Cable Machine Exercises: The Best Full Body Cable Workouts For Increased Muscle Mass And Size<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hypertrophy_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38876 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5418-1024x576.png\" alt=\"hypertrophy workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5418.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5418-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5418.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5418.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Eat_To_Gain_Muscle_Mass\"><\/span><strong>What To Eat To Gain Muscle Mass<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best way to achieve muscle hypertrophy is through a combination of resistance training and adequate nutrition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To build muscle mass, you need to consume more calories than you burn. This can be accomplished by eating a calorie-dense diet and\/or increasing your total <a href=\"https:\/\/betterme.world\/articles\/mini-workouts-throughout-the-day\/\">caloric intake<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to eating a calorie-dense diet, you also need to make sure you&#8217;re properly hydrated. Drinking plenty of water will help your body recover from your workouts and will also keep your skin and joints healthy (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/68\/8\/439\/1841926\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A calorie-dense diet can also be nutrient-dense, meaning it includes a variety of nutrient-rich foods. This type of diet is necessary to fuel your workouts and promote muscle growth (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2019.00131\/full\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To increase your total caloric intake, you can either eat more meals throughout the day or add calorie-dense foods to your diet. Some examples of calorie-dense foods include nuts, seeds, avocados, olive oil, butter, and full-fat dairy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main food groups needed for building muscle are:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Protein\"><\/span><strong>Protein<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">By far the most essential macronutrient for <a href=\"https:\/\/betterme.world\/articles\/workout-problems\/\">building muscle<\/a> is protein. Protein is the main building block of muscle tissue. Therefore, it&#8217;s essential that you consume enough protein to support your muscle-building goals (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/5\/1136\/htm\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The amount of protein you need depends on a variety of factors, such as your age, activity level, and muscle-building goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The general rule of thumb is to consume 0.8-2.0 grams of protein per kilogram of body weight (<\/span><a href=\"https:\/\/pubs.rsc.org\/en\/content\/articlelanding\/2016\/FO\/C5FO01530H\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). For example, if you weigh 70 kilograms (154 pounds), you would need 56-84 grams of protein per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can get your daily protein requirements from whole food sources, such as meat, poultry, fish, eggs, dairy, and legumes. You can also supplement your diet with protein powder or bars.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re having trouble meeting your protein needs from whole food sources alone, consider adding a protein powder to your diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein powders are a convenient and easy way to increase your protein intake. There are many different types of protein powder, such as whey, casein, soy, and egg.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hypertrophy_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38891 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5524-1024x576.png\" alt=\"hypertrophy workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5524.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5524-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5524.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5524.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fat\"><\/span><strong>Fat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fat is an essential macronutrient that plays several important roles in the body. It&#8217;s necessary for building cell membranes, hormones, and brain tissue. Fat is also a major source of energy (<\/span><a href=\"https:\/\/nutritionj.biomedcentral.com\/articles\/10.1186\/s12937-017-0271-4\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Despite its importance, fat has been demonized in the past, due to its high-calorie content. However, not all fats are created equal. There are two main types of fat: saturated and unsaturated (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6053258\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Saturated fat is found in animal products, such as meat and dairy. It&#8217;s also found in coconut oil and palm oil. Unsaturated fat is found in plant-based oils, such as olive oil, avocado oil, and nuts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The type of fat you eat is more important than the amount. Saturated fats have been linked to heart disease, while unsaturated fats are generally considered to be healthier (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4593072\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). For this reason, it&#8217;s best to limit your intake of saturated fat and focus on eating more unsaturated fat.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hypertrophy_Workout_Plan\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Carbohydrates\"><\/span><strong>Carbohydrates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Carbohydrates are the body&#8217;s main source of energy. They&#8217;re necessary for fueling your workouts and promoting muscle growth (<\/span><a href=\"https:\/\/journals.lww.com\/nutritiontodayonline\/Fulltext\/2018\/01000\/High_Quality_Carbohydrates_and_Physical.8.aspx\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The amount of carbohydrates you need depends on a variety of factors, such as your activity level, muscle-building goals, and calorie intake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To build muscle, you&#8217;ll need to go heavy on the weights and consume more calories than you burn. This means you&#8217;ll need to eat more carbohydrates than someone who is trying to lose weight.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Vitamins_And_Minerals\"><\/span><strong>Vitamins And Minerals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to the three macronutrients (protein, fat, and carbohydrates), you also need to consume a variety of vitamins and minerals. These micronutrients are essential for good health and play a role in many different bodily processes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some vitamins and minerals are more important for muscle building than others. For example, vitamin D is necessary for calcium absorption and muscle contraction (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2901845\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). Vitamin C is important for collagen synthesis and wound healing (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7949787\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). And, iron is essential for carrying oxygen to your muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3999603\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can get all the vitamins and minerals you need from a well-rounded diet. However, some people may want to consider taking a supplement, especially if they&#8217;re not getting enough of certain nutrients from their diet.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hypertrophy_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-38866 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5172-1024x576.png\" alt=\"hypertrophy workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5172.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5172-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5172.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5172.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Supplements_To_Gain_Muscle_Mass\"><\/span><strong>Supplements To Gain Muscle Mass<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are a few supplements that can help you build muscle mass. Creatine is one of the most popular and most effective muscle-building supplements. Creatine helps your muscles store more energy, which leads to increased strength and muscle growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3407788\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another supplement that&#8217;s often used to build muscle mass is beta-alanine. Beta-alanine is an amino acid that helps delay fatigue, which allows you to train harder and for longer periods (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00726-011-1200-z\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Final_Thoughts\"><\/span><strong>Final Thoughts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building muscle mass requires a combination of resistance training, adequate nutrition, and plenty of rest and recovery. If you&#8217;re serious about building muscle, be sure to follow a workout plan like the one above and eat a diet that&#8217;s rich in calories and nutrients. Additionally, consider supplementing with creatine and beta-alanine to help you reach your goals.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Hypertrophy_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"BetterMe app\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/a_J4nIpoGmc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re like most guys, you want to add muscle. A lot of it. And you want it now. The bad news is that building muscle takes time and consistency. The good news is that if you do things right, you can make some serious gains. The best way to add muscle is to follow [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":42908,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"coauthors":[123],"class_list":["post-42907","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hypertrophy Workout Plan To Build Mass - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking to build muscle mass? This article will provide you with a sample \u2605 HYPERTROPHY WORKOUT PLAN \u27a4 that can help you achieve your goals.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hypertrophy Workout Plan To Build Mass\" \/>\n<meta property=\"og:description\" content=\"Looking to build muscle mass? This article will provide you with a sample \u2605 HYPERTROPHY WORKOUT PLAN \u27a4 that can help you achieve your goals.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1445395694.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/95f01243517c247e84be70722335e7b5\"},\"headline\":\"Hypertrophy Workout Plan To Build Mass\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/\"},\"wordCount\":1894,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1445395694.jpg\",\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you're like most guys, you want to add muscle. A lot of it. And you want it now. The bad news is that building muscle takes time and consistency. The good news is that if you do things right, you can make some serious gains. <\/span><span style=\\\"font-weight: 400;\\\">The best way to add muscle is to follow a workout plan that focuses on hypertrophy. Without getting too sciencey, hypertrophy is the process of increasing muscle size (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7582410\/\\\"><span style=\\\"font-weight: 400;\\\">13<\/span><\/a><span style=\\\"font-weight: 400;\\\">). And while there are many different ways to achieve hypertrophy, certain workouts are more effective than others. <\/span><span style=\\\"font-weight: 400;\\\">When you understand the basics of how to build muscle, you can create your own hypertrophy workout plan. But if you're just starting out, it's a good idea to follow a proven program. <\/span><span style=\\\"font-weight: 400;\\\">The following workout plan is designed to help you build mass and strength. It features a mix of compound exercises, isolation exercises, and plyometric exercises. And as a plus, it's laid out in an easy-to-follow format. <\/span><span style=\\\"font-weight: 400;\\\">But first, let's get to the basics of how to build muscle.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is Hypertrophy?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Hypertrophy is the increase in the size of an organ or tissue from cell enlargement. In muscle tissue, hypertrophy results in the enlargement of individual <a href=\\\"https:\/\/betterme.world\/articles\/post-workout-recovery-shakes\/\\\">muscle cells<\/a>.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Muscle hypertrophy can occur as a result of exercise, but it can also occur in response to other stimuli, such as electrical stimulation or <a href=\\\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/\\\">stretching<\/a> (<\/span><a href=\\\"https:\/\/journals.lww.com\/nsca-jscr\/Fu ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/\",\"name\":\"Hypertrophy Workout Plan To Build Mass - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1445395694.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking to build muscle mass? This article will provide you with a sample \u2605 HYPERTROPHY WORKOUT PLAN \u27a4 that can help you achieve your goals.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1445395694.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1445395694.jpg\",\"width\":1000,\"height\":667},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workout Plans\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workout-plans\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Hypertrophy Workout Plan To Build Mass\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/95f01243517c247e84be70722335e7b5\",\"name\":\"Nderitu Munuhe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"caption\":\"Nderitu Munuhe\"},\"description\":\"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Hypertrophy Workout Plan To Build Mass - BetterMe","description":"Looking to build muscle mass? This article will provide you with a sample \u2605 HYPERTROPHY WORKOUT PLAN \u27a4 that can help you achieve your goals.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/","og_locale":"en_US","og_type":"article","og_title":"Hypertrophy Workout Plan To Build Mass","og_description":"Looking to build muscle mass? This article will provide you with a sample \u2605 HYPERTROPHY WORKOUT PLAN \u27a4 that can help you achieve your goals.","og_url":"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1445395694.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/95f01243517c247e84be70722335e7b5"},"headline":"Hypertrophy Workout Plan To Build Mass","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/"},"wordCount":1894,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1445395694.jpg","articleSection":["Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you're like most guys, you want to add muscle. A lot of it. And you want it now. The bad news is that building muscle takes time and consistency. The good news is that if you do things right, you can make some serious gains. <\/span><span style=\"font-weight: 400;\">The best way to add muscle is to follow a workout plan that focuses on hypertrophy. Without getting too sciencey, hypertrophy is the process of increasing muscle size (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7582410\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). And while there are many different ways to achieve hypertrophy, certain workouts are more effective than others. <\/span><span style=\"font-weight: 400;\">When you understand the basics of how to build muscle, you can create your own hypertrophy workout plan. But if you're just starting out, it's a good idea to follow a proven program. <\/span><span style=\"font-weight: 400;\">The following workout plan is designed to help you build mass and strength. It features a mix of compound exercises, isolation exercises, and plyometric exercises. And as a plus, it's laid out in an easy-to-follow format. <\/span><span style=\"font-weight: 400;\">But first, let's get to the basics of how to build muscle.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is Hypertrophy?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Hypertrophy is the increase in the size of an organ or tissue from cell enlargement. In muscle tissue, hypertrophy results in the enlargement of individual <a href=\"https:\/\/betterme.world\/articles\/post-workout-recovery-shakes\/\">muscle cells<\/a>.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Muscle hypertrophy can occur as a result of exercise, but it can also occur in response to other stimuli, such as electrical stimulation or <a href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/\">stretching<\/a> (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fu ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/","url":"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/","name":"Hypertrophy Workout Plan To Build Mass - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1445395694.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Looking to build muscle mass? This article will provide you with a sample \u2605 HYPERTROPHY WORKOUT PLAN \u27a4 that can help you achieve your goals.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1445395694.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1445395694.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workout Plans","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workout-plans\/"},{"@type":"ListItem","position":4,"name":"Hypertrophy Workout Plan To Build Mass"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/95f01243517c247e84be70722335e7b5","name":"Nderitu Munuhe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","caption":"Nderitu Munuhe"},"description":"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/42907","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=42907"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/42907\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/42908"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=42907"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=42907"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=42907"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=42907"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}