{"id":13869,"date":"2023-02-13T10:25:47","date_gmt":"2023-02-13T15:25:47","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=13869"},"modified":"2023-02-13T10:25:53","modified_gmt":"2023-02-13T15:25:53","slug":"6-week-hypertrophy-program-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/6-week-hypertrophy-program-with-pdf","title":{"rendered":"6 Week Hypertrophy Program for Ultimate Gains (w\/PDF)"},"content":{"rendered":"\n<p>Increasing muscle mass and building a sizable physique is a goal of many fitness enthusiasts. However, it requires proper nutrition and a workout program to achieve this holy grail.<\/p>\n\n\n\n<p>A workout program helps train in an organized way and produce decent results.<\/p>\n\n\n\n<p>I&#8217;ve designed an ultimate 6 week hypertrophy program for those who want to put on muscles and improve shape.<\/p>\n\n\n\n<p>So, if you&#8217;re looking for an easy-to-follow and effective workout plan to build muscle, you can download this program.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Workout Routine Overview<\/strong><\/h2>\n\n\n\n<p>I\u2019ve included three different splits in this program to help you build an aesthetic physique.<\/p>\n\n\n\n<p>During the first two weeks, you&#8217;ll do the upper\/lower split; in the mid of the program, you&#8217;ll do the push\/pull\/legs; and in the last two weeks, you&#8217;ll perform the compound split.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Suggested Program Duration<\/td><td>24 Weeks<\/td><\/tr><tr><td>Workout Goal<\/td><td>Promote Muscle Growth<\/td><\/tr><tr><td>Training Level<\/td><td>Intermediate<\/td><\/tr><tr><td>Duration\/Session<\/td><td>60 Minutes<\/td><\/tr><tr><td>Frequency<\/td><td>5x Weekly<\/td><\/tr><tr><td>Target Gender<\/td><td>Male (Men)<\/td><\/tr><tr><td>Plan to Follow Next<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/8-week-muscle-building-workout-plan-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">8-week Muscle Building Workout Plan<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>How much should you lift?<\/strong> Start with lifting light, typically 30-45% of your one rep max, then increase the 5% weight in successive sets.<\/p>\n\n\n\n<p><strong>The interval between sets<\/strong>: Take one to three minutes of rest between sets. The rest time during <a href=\"https:\/\/thefitnessphantom.com\/list-of-compound-exercises\" data-type=\"post\" data-id=\"4243\" target=\"_blank\" rel=\"noreferrer noopener\">compound movements<\/a> would be more than <a href=\"https:\/\/thefitnessphantom.com\/list-of-isolation-exercises\" data-type=\"post\" data-id=\"7767\" target=\"_blank\" rel=\"noreferrer noopener\">isolation exercises<\/a>.<\/p>\n\n\n\n<p><strong>Warm-up before lifting:<\/strong> Warm-up helps increase performance, reduce the risk of injuries, and help you work out efficiently. You can lift light weights, run on the treadmill, or do cardio exercises to increase heart rate and oxygen supply and get your muscles ready to lift weights.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The 6 Week Hypertrophy Workout Plan to Gain Muscle<\/strong><\/h2>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"rz6vgdXN\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-01-07T11:08:16.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Best Gym Workout.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"This video includes some classic gym exercises that increase strength and mass. \" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/rz6vgdXN-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/rz6vgdXN.mp4\" \/>\n\t<\/div>\n\n\n\n\n<ul class=\"wp-block-list\">\n<li>Week 1-2 (Upper\/Lower Split)<\/li>\n\n\n\n<li>Week 3-4 (Push\/Pull\/Legs Split)<\/li>\n\n\n\n<li>Week 5-6 (Compound Split)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"has-base-3-color has-black-background-color has-text-color has-background wp-block-heading\">Week 1-2 (Upper\/Lower Split)<\/h3>\n\n\n\n<h4 class=\"has-base-3-color has-accent-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Monday &#8211; Upper Body<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>Chest<\/td><td>12, 10, 8, 6<\/td><\/tr><tr><td>Incline DB Bench press<\/td><td>Chest<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>Chest<\/td><td>12 x 3<\/td><\/tr><tr><td>Lateral Raises<\/td><td>Shoulder<\/td><td>10 x 4<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>Triceps<\/td><td>12 x 3<\/td><\/tr><tr><td>Plank<\/td><td>Core<\/td><td>1-min x 2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-accent-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Tuesday &#8211; Legs<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>Quadriceps<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Leg Press<\/td><td>Quadriceps<\/td><td>12 x 4<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>Hamstrings<\/td><td>15 x 4<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>15 x 4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-accent-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Wednesday &#8211; Upper Body<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Lat Pulldown<\/td><td>Back<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Seated Row<\/td><td>Back<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=KDEl3AmZbVE\" target=\"_blank\" rel=\"noreferrer noopener\">T-Bar Row<\/a><\/td><td>Back<\/td><td>10 x 3<\/td><\/tr><tr><td>Face Pull<\/td><td>Trap, Rear Delt<\/td><td>12 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-pull-exercises-and-workout#8_Barbell_Biceps_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Curl<\/a><\/td><td>Biceps<\/td><td>12 x 3<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>Core<\/td><td>10 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-accent-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Thursday &#8211; Lower Body<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Walking\/Front Lunges<\/td><td>Quadriceps<\/td><td>10 x 3<\/td><\/tr><tr><td>Leg Extension<\/td><td>Quadriceps<\/td><td>15 x 4<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">Romanian Deadlift<\/a><\/td><td>Hamstrings<\/td><td>10 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/unilateral-quad-exercises#1_Dumbbell_Step-up\" target=\"_blank\" rel=\"noreferrer noopener\">Step up<\/a><\/td><td>Lower Body<\/td><td>10 x 4<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-exercises-for-inner-thighs#3_Dumbbell_Sumo_Cossack_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Sumo Cossack Squat<\/a><\/td><td>Lower Body<\/td><td>10 x 3 <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-accent-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Friday<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Chinups<\/td><td>Back, Biceps<\/td><td>10 x 3<\/td><\/tr><tr><td>Dips<\/td><td>Chest, Triceps<\/td><td>10 x 3<\/td><\/tr><tr><td>Military press<\/td><td>Shoulder<\/td><td>12 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pullover\" target=\"_blank\" data-type=\"post\" data-id=\"3489\" rel=\"noreferrer noopener\">Pullover<\/a><\/td><td>Chest, Lats<\/td><td>12 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-pull-exercises-and-workout#6_Barbell_Shrug\" target=\"_blank\" rel=\"noreferrer noopener\">Shrugs<\/a><\/td><td>Shoulder<\/td><td>12 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Landmine Oblique Twist<\/a><\/td><td>Core<\/td><td>10 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-black-background-color has-text-color has-background wp-block-heading\">Week 3-4 (Push\/Pull\/Legs Split)<\/h3>\n\n\n\n<h4 class=\"has-base-3-color has-accent-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Monday &#8211; Push workout <\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>Chest<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Incline DB Bench press<\/td><td>Chest<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=jvtdBVj9YAM\" target=\"_blank\" rel=\"noreferrer noopener\">Deficit Pushups<\/a><\/td><td>Chest<\/td><td>10 x 3<\/td><\/tr><tr><td>Lateral Raises<\/td><td>Shoulder<\/td><td>12 x 4<\/td><\/tr><tr><td>Rope Pushdhown<\/td><td>Triceps<\/td><td>10 x 2<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms#3_Dumbbell_One-arm_triceps_extension\" target=\"_blank\" rel=\"noreferrer noopener\">One-arm Tricep Extension<\/a><\/td><td>Triceps<\/td><td>10 x 2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-accent-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Tuesday &#8211; Pull workout<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pullups<\/td><td>Back and Biceps<\/td><td>10 x 3<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>Back<\/td><td>12 x 4<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>Back<\/td><td>12 x 3<\/td><\/tr><tr><td>Incline DB Curl<\/td><td>Biceps<\/td><td>10 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-bicep-exercises#1_Dumbbell_Concentration_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Concentration Curl<\/a><\/td><td>Biceps<\/td><td>10 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-accent-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Wednesday &#8211; Legs workout<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squats<\/td><td>Quad<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Leg Press<\/td><td>Quad<\/td><td>12 x 3<\/td><\/tr><tr><td>Leg Extension<\/td><td>Quad<\/td><td>12 x 3<\/td><\/tr><tr><td>Leg Curl<\/td><td>Ham<\/td><td>15 x 4<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>15 x 4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-accent-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Friday &#8211; Push workout<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline DB Bench press<\/td><td>Chest<\/td><td>10 x 4<\/td><\/tr><tr><td>Decline Bench Press<\/td><td>Chest<\/td><td>10 x 4<\/td><\/tr><tr><td>Bar Dips<\/td><td>Chest<\/td><td>10 x 3<\/td><\/tr><tr><td>Lateral Raises<\/td><td>Shoulder<\/td><td>12 x 4<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms#1_Incline_Dumbbell_French_Press\" target=\"_blank\" rel=\"noreferrer noopener\">French Press<\/a><\/td><td>Triceps<\/td><td>10 x 2<\/td><\/tr><tr><td>Kickback<\/td><td>Triceps<\/td><td>10 x 2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-accent-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Saturday &#8211; Pull workout<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Deadlift<\/td><td>Back<\/td><td>8, 6, 5, 4<\/td><\/tr><tr><td>Lat Pullover<\/td><td>Back<\/td><td>12 x 3<\/td><\/tr><tr><td>Face Pull<\/td><td>Trap &amp; Rear Delt<\/td><td>12 x 3<\/td><\/tr><tr><td>Shrugs<\/td><td>Shoulder<\/td><td>12 x 3<\/td><\/tr><tr><td>Chinups<\/td><td>Biceps<\/td><td>10 x 3<\/td><\/tr><tr><td>Concentration Curl<\/td><td>Biceps<\/td><td>10 x 2<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-black-background-color has-text-color has-background wp-block-heading\">Week 5-6 (Compound Split)<\/h3>\n\n\n\n<h4 class=\"has-base-3-color has-accent-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Monday &#8211; Chest, Triceps, and Calves<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>12 x 4<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>12 x 4<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>12 x 3<\/td><\/tr><tr><td>Dips<\/td><td>10 x 3<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>10 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calf-raises-exercises-and-benefits\/\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Calf Raise<\/a><\/td><td>15 x 4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-accent-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Tuesday &#8211; Back and Hamstrings<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Conventional Deadlift<\/td><td>5 x 5<\/td><\/tr><tr><td>Pullups<\/td><td>10 x 3<\/td><\/tr><tr><td>Cable Machine Lat Pullover<\/td><td>12 x 3<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>12 x 4<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>10 x 3<\/td><\/tr><tr><td>Leg Curl<\/td><td>12 x 4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-accent-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Wednesday &#8211; Quadriceps and Shoulder<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Barbell Back Squat<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Stationary Lunges<\/td><td>10 x 3<\/td><\/tr><tr><td>Leg Extension<\/td><td>12 x 4<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=R-RTgOxrj88\" target=\"_blank\" rel=\"noreferrer noopener\">Arnold Press<\/a><\/td><td>10 x 3<\/td><\/tr><tr><td>Lateral Raises<\/td><td>12 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-rear-delts#6_Behind_The_Neck_Barbell_Shrugs\" target=\"_blank\" rel=\"noreferrer noopener\">Behind The Neck Shrugs<\/a><\/td><td>12 x 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-accent-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Friday &#8211; Chest, Biceps, Core<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>12 x 4<\/td><\/tr><tr><td>High to Low Cable Flyes<\/td><td>12 x 4<\/td><\/tr><tr><td>Pullover<\/td><td>10 x 3<\/td><\/tr><tr><td>EZ Barbell Curl<\/td><td>10 x 3<\/td><\/tr><tr><td>Incline DB Curl<\/td><td>10 x 3<\/td><\/tr><tr><td>Ab Workout<\/td><td>10-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-accent-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Saturday &#8211; Back, Rear Delt, and Glutes<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>12 x 4<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>10 x 4<\/td><\/tr><tr><td>Bent-over Rowing<\/td><td>12 x 4<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises#1_Seated_Rear_Delt_Dumbbell_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Rear Delt DB Raise<\/a><\/td><td>12 x 4<\/td><\/tr><tr><td>Face Pulls<\/td><td>10 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-mass-gain#14_Barbell_Hip_Thrust\" target=\"_blank\" rel=\"noreferrer noopener\">Hip Thrust<\/a><\/td><td>12 x 4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Can You Gain Muscles in Six Weeks?<\/strong><\/h2>\n\n\n\n<p>You&#8217;ll start seeing gains in the first six weeks of training but achieving a sizable physique takes time. <\/p>\n\n\n\n<p>For example, it can take up to six months to see noticeable changes in some people, while for others, it can take more than a year, depending on several factors, particularly diet, training, recovery, progression, and genetics.<\/p>\n\n\n\n<p>A study suggests intermediate lifters (including men and women) gain approximately 1-1.5 pounds of lean mass each month, while beginners can gain almost twice the results in the same period.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_13869\"><a href=\"javascript:void(0)\"  title=\"Thomas MH, Burns SP.&nbsp;Increasing Lean Mass and Strength: A Comparison of High-Frequency Strength Training to Lower Frequency Strength Training.&nbsp;Int J Exerc Sci. 2016;9(2):159-167. Published 2016 Apr 1\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_13869-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_13869-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\">Thomas MH, Burns SP.&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836564\/\" target=\"_blank\" rel=\"noreferrer noopener\">Increasing Lean Mass and Strength<\/a>: A Comparison of High-Frequency Strength Training to Lower Frequency Strength Training.&nbsp;<em>Int J Exerc Sci<\/em>. 2016;9(2):159-167. Published 2016 Apr 1<\/span>, <sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_13869\"><a href=\"javascript:void(0)\"  title=\"How Long Does It Take To Build Noticeable Muscle? by Murshid Akram (Thefitnessphantom)\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_13869-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_13869-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\"><a href=\"https:\/\/thefitnessphantom.com\/how-long-does-it-take-to-build-noticeable-muscle\" target=\"_blank\" rel=\"noreferrer noopener\">How Long Does It Take To Build Noticeable Muscle<\/a>? by Murshid Akram (Thefitnessphantom)<\/span><\/p>\n\n\n\n<p>So your muscle gain also depends on how experienced or a beginner you are.<\/p>\n\n\n\n<p><strong>Take care of the following points to maximize your muscle growth:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pre-Workout Meal<\/strong>: Consuming protein and carbs prior to weight training help boost performance, and build muscle mass.<sup class=\"modern-footnotes-footnote \" data-mfn=\"3\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_13869\"><a href=\"javascript:void(0)\"  title=\"Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing.&nbsp;J Int Soc Sports Nutr. 2017;14:33. Published 2017 Aug 29. doi:10.1186\/s12970-017-0189-4\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_13869-3\">3<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_13869-3\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"3\">Kerksick CM, Arent S, Schoenfeld BJ, et al. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5596471\/\" target=\"_blank\" rel=\"noreferrer noopener\">International society of sports nutrition position stand: nutrient timing<\/a>.&nbsp;<em>J Int Soc Sports Nutr<\/em>. 2017;14:33. Published 2017 Aug 29. doi:10.1186\/s12970-017-0189-4<\/span> For an effective training session, you should have your meal 30 minutes to 2 hours before the training, depending on the food you consume. You can check out this <a href=\"https:\/\/www.healthline.com\/nutrition\/eat-before-workout\" target=\"_blank\" rel=\"noreferrer noopener\">resource <\/a>on Healthline.com to know more about pre-workout.<\/li>\n\n\n\n<li><strong>Progress Your Workout:<\/strong> Progressive overload is crucial for strength and hypertrophy. That\u2019s why you should gradually increase reps, weight, sets, or workout duration over time to get the maximum results.<\/li>\n\n\n\n<li><strong>Post-Workout<\/strong> <strong>Meal: <\/strong>You should maximize your results through a post-workout meal. After training, good foods and supplements help recover damaged muscles and promote growth.&nbsp;I suggest consuming at least 40-50 grams of protein and one gram of carbs per kg of your body weight for optimal results.&nbsp;You should consult a dietitian or personal trainer for your personalized diet program.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download 6 Week Muscle Building Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file aligncenter\"><a id=\"wp-block-file--media-a92d6e2b-dd6d-4842-be58-b6d542b9e3c3\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/6-Week-Hypertrophy-Program-for-Muscle-Building-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">6-Week-Hypertrophy-Program-for-Muscle-Building<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/02\/6-Week-Hypertrophy-Program-for-Muscle-Building-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-a92d6e2b-dd6d-4842-be58-b6d542b9e3c3\" download>Download<\/a><\/div>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div>Thomas MH, Burns SP.&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836564\/\" target=\"_blank\" rel=\"noreferrer noopener\">Increasing Lean Mass and Strength<\/a>: A Comparison of High-Frequency Strength Training to Lower Frequency Strength Training.&nbsp;<em>Int J Exerc Sci<\/em>. 2016;9(2):159-167. Published 2016 Apr 1<\/div><\/li><li><span>2<\/span><div><a href=\"https:\/\/thefitnessphantom.com\/how-long-does-it-take-to-build-noticeable-muscle\" target=\"_blank\" rel=\"noreferrer noopener\">How Long Does It Take To Build Noticeable Muscle<\/a>? by Murshid Akram (Thefitnessphantom)<\/div><\/li><li><span>3<\/span><div>Kerksick CM, Arent S, Schoenfeld BJ, et al. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5596471\/\" target=\"_blank\" rel=\"noreferrer noopener\">International society of sports nutrition position stand: nutrient timing<\/a>.&nbsp;<em>J Int Soc Sports Nutr<\/em>. 2017;14:33. Published 2017 Aug 29. doi:10.1186\/s12970-017-0189-4<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Increasing muscle mass and building a sizable physique is a goal of many fitness enthusiasts. However, it requires proper nutrition and a workout program to achieve this holy grail. A workout program helps train in an organized way and produce decent results. I&#8217;ve designed an ultimate 6 week hypertrophy program for those who want to &#8230; <a title=\"6 Week Hypertrophy Program for Ultimate Gains (w\/PDF)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/6-week-hypertrophy-program-with-pdf\" aria-label=\"Read more about 6 Week Hypertrophy Program for Ultimate Gains (w\/PDF)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":13891,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[374,381],"class_list":["post-13869","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","tag-muscle-building","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/13869","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=13869"}],"version-history":[{"count":24,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/13869\/revisions"}],"predecessor-version":[{"id":13911,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/13869\/revisions\/13911"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/13891"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=13869"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=13869"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=13869"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}