Hypertrophy

A hypertrophy program has just one clear goal: grow the muscle, using the training volume and mechanical tension that actually make the difference over time, session after session.

PPL spreads volume evenly across six weekly sessions in a push pull legs split, Mass Gain concentrates all the effort over 12 full weeks with heavier equipment, Upper Body and Glutes & Legs each specialise on one precise area. Foundations and Bodyweight both lay down the technique first, and Home Dumbbells let you build volume with no gym or heavy equipment on hand.

Weekly training sets per muscle group climb progressively across every single program, right up to the threshold your recovery, sleep and nutrition can actually handle without ever breaking the progression.

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Which hypertrophy program should you choose?

It depends on your level and on how many sessions you can actually hold. Foundations lays down technique and volume over 9 weeks of full body, three gym sessions a week. Mass Gain concentrates the work over 12 weeks at four sessions a week, the most direct format for moving up a level. PPL is for experienced lifters: six weekly sessions in a push pull legs split, a high volume spread across the whole week. All three are muscle-building programs in PDF: downloaded once, yours for good.

Which split builds muscle best?

The best split is the one your week can actually absorb. On three sessions, full body trains every muscle group three times a week. On six, push pull legs spreads the volume without stretching each session. In between, frequency per muscle matters more than the name of the program. Our training split guide compares full body, half body and PPL against your schedule.

Should you specialise on one area?

When one area lags, an 8-week specialisation block gives it priority without abandoning the rest. Upper Body concentrates volume on shoulders, back, arms and chest, three gym sessions a week. Glutes & Legs applies the same logic to the lower body.

Can you build muscle without a gym?

Yes: muscle responds to tension and volume, not to your gym's address. Bodyweight progresses through leverage, tempo and range of motion over 9 weeks, with no equipment beyond a recommended pull-up bar. Dumbbells at Home follows the same plan with a pair of adjustable dumbbells. In both cases the progression is written week by week, exactly as it would be in a gym.

Hypertrophy or strength: do you have to pick?

Not in your first year: both progress together. After that the paths diverge: hypertrophy stacks sets at moderate loads, strength works heavy with few reps. If kilos on the bar motivate you more than centimetres on your arms, our strength programs build squat, bench press and deadlift with written load steps.

What the PDF contains

Every program details the exercises, the sets, the rest times, the week-by-week progression and the alternatives if a piece of equipment is missing. You download the PDF once and it stays yours forever, on your phone at the gym or printed at home. To widen the search, all our plans are grouped under gym training programs, organised by goal.