Comprehensive 90-Day Hypertrophy Workout Plan
Maximize Muscle Growth with Structured Training and Progressive Overload
Key Takeaways
- Progressive Overload: Incrementally increase weights or reps to continually challenge muscles.
- Muscle Group Splits: Organize workouts to target different muscle groups on different days for optimal recovery.
- High-Rep Training: Utilize high-repetition ranges to stimulate hypertrophy and enhance muscle endurance.
Introduction
Embarking on a 90-day hypertrophy-focused workout regimen requires a well-structured plan that balances muscle stimulation with adequate recovery. This comprehensive guide outlines a meticulously designed program tailored to your specific exercises: Bench Press, Shoulder Press, Upright Row Close Grip, Back Row, Leg Curl, Body Squats, and Wall Squats. By adhering to the principles of progressive overload, strategic muscle group splits, and high-repetition training, this plan aims to maximize muscle growth while ensuring you remain fresh and motivated throughout the challenge.
Program Overview
Training Schedule
The program is structured to accommodate six workout days per week, with Sunday designated as a rest or active recovery day. This schedule ensures consistent muscle engagement while allowing ample time for recovery and growth.
Day |
Focus |
Muscle Groups |
Monday |
Push |
Chest, Shoulders, Triceps |
Tuesday |
Pull |
Back, Biceps |
Wednesday |
Legs |
Quads, Hamstrings, Glutes |
Thursday |
Push |
Chest, Shoulders, Triceps |
Friday |
Pull |
Back, Biceps |
Saturday |
Legs + Core |
Quads, Hamstrings, Glutes, Core |
Sunday |
Rest / Active Recovery |
Full Body |
Daily Workout Structure
Each workout day focuses on specific muscle groups, incorporating compound and isolation exercises to ensure comprehensive muscle engagement. High-repetition ranges are employed to stimulate hypertrophy, with gradual weight increments to facilitate progressive overload.
Day 1: Push (Chest, Shoulders, Triceps)
- Bench Press - 4 sets of 12-15 reps
- Primary exercise for chest development.
- Ensure controlled movements to maximize muscle engagement.
- Shoulder Press - 3 sets of 12-15 reps
- Targets the deltoid muscles and triceps.
- Maintain proper posture to avoid shoulder strain.
- Upright Row Close Grip - 3 sets of 12-15 reps
- Focuses on the traps and deltoids.
- Use a close grip to emphasize the upper traps.
- Wall Squats - 3 sets, aiming to increase duration progressively up to 5 minutes
- Serves as a static endurance exercise for the quads.
- Enhances muscular endurance without additional load.
Day 2: Pull (Back, Biceps)
- Back Row - 4 sets of 12-15 reps
- Primary movement for lat and mid-back development.
- Ensure a full range of motion for maximum effectiveness.
- Upright Row Close Grip - 3 sets of 12-15 reps
- Targets traps and forearms.
- Maintain strict form to prevent elbow strain.
- Bodyweight Rows (if available) - 3 sets of 12-15 reps
- Enhances upper back strength.
- Adjust grip width to vary muscle engagement.
- Wall Squats - 3 sets, progressive duration
- Continues to build quad endurance.
- Focus on maintaining form over duration.
Day 3: Legs + Core (Quads, Hamstrings, Glutes, Core)
- Body Squats - 4 sets of 12-15 reps
- Primary exercise for overall leg development.
- Focus on depth and controlled ascent/descent.
- Leg Curl - 4 sets of 12-15 reps
- Isolates the hamstrings for balanced leg growth.
- Maintain smooth, controlled movements.
- Wall Squats - 3 sets, progressive duration
- Continues to build quad endurance.
- Integrate with breathing techniques for better endurance.
- Plank Hold - 3 sets, aiming for longer hold times
- Strengthens the core muscles.
- Maintain proper alignment to maximize benefits.
Day 4: Push (Chest, Shoulders, Triceps)
- Bench Press - 4 sets of 12-15 reps
- Reinforces chest development with consistent stimulus.
- Gradually increase weight to ensure progressive overload.
- Shoulder Press - 3 sets of 12-15 reps
- Continues to target deltoids and triceps.
- Ensure controlled movements to prevent injury.
- Upright Row Close Grip - 3 sets of 12-15 reps
- Maintains focus on traps and upper delts.
- Adjust grip as necessary to avoid discomfort.
- Wall Squats - 3 sets, progressive duration
- Supports consistent quad endurance training.
- Focus on steady breathing to maintain duration.
Day 5: Pull (Back, Biceps)
- Back Row - 4 sets of 12-15 reps
- Continues to build back thickness and strength.
- Focus on squeezing the back at the top of the movement.
- Upright Row (Alternate with Face Pulls) - 3 sets of 12-15 reps
- Provides variation to target different muscle areas.
- Face pulls can enhance rear delt engagement.
- Wall Squats - 3 sets, progressive duration
- Consistent quad endurance work.
- Maintain form to maximize benefits and reduce fatigue.
Day 6: Legs + Shoulders (Quads, Hamstrings, Glutes, Shoulders)
- Body Squats - 4 sets of 12-15 reps
- Maintains overall leg strength and hypertrophy.
- Focus on controlled movements for maximum muscle engagement.
- Leg Curl - 4 sets of 12-15 reps
- Isolates hamstrings to ensure balanced leg development.
- Focus on full range of motion.
- Shoulder Press - 3 sets of 12-15 reps
- Targets shoulder muscles for continued hypertrophy.
- Ensure proper form to avoid shoulder strain.
- Wall Squats - 3 sets, progressive duration
- Final endurance push for quads.
- Maintain steady breathing to stay on track.
Progression Plan
Weekly Weight Increment
Utilize your fractional weight plates (.25 or .5 increments) to progressively increase the load each week. This gradual increase ensures continuous muscle adaptation without overreaching.
- Weeks 1-4: Establish a baseline by mastering exercise form and determining starting weights. Focus on completing the higher rep ranges (12-15 reps) comfortably.
- Weeks 5-8: Begin increasing weights weekly, aiming for the next .25 or .5 increment once the upper rep threshold is consistently met.
- Weeks 9-12: Push for further weight increases or add additional reps (up to 18) while maintaining proper form. This phase emphasizes significant hypertrophic gains.
Recovery Strategies
Nutrition
- Protein Intake: Consume 1.6-2.2 grams of protein per kilogram of body weight daily to support muscle repair and growth.
- Caloric Surplus: Ensure a high-calorie diet rich in carbohydrates and healthy fats to fuel intense workouts and facilitate recovery.
- Hydration: Maintain optimal hydration levels to support metabolic processes and muscle function.
Sleep
- Duration: Aim for 7-9 hours of quality sleep each night to promote recovery and hormonal balance.
- Sleep Hygiene: Establish a consistent sleep schedule and create a restful sleeping environment to enhance sleep quality.
Active Recovery
- Rest Days: Utilize Sundays for complete rest or engage in light activities such as stretching, yoga, or walking to promote blood circulation and reduce muscle stiffness.
- Mobility Work: Incorporate mobility exercises and foam rolling to enhance muscle flexibility and prevent injury.
Supplementary Tips
Workout Timing
Training first thing in the morning can jumpstart your metabolism and ensure consistency. Ensure you have a light pre-workout meal or snack to fuel your initial training session.
Form and Technique
Prioritize proper form over heavier weights to prevent injuries and ensure maximum muscle engagement. Consider consulting a trainer to refine your technique if necessary.
Tracking Progress
Maintain a workout journal to log weights, reps, and any notes on performance. Tracking progress aids in maintaining motivation and identifying areas that need adjustment.
Conclusion
This 90-day hypertrophy workout plan is meticulously designed to align with your goals of muscle growth, utilizing a blend of compound and isolation exercises. By following this structured regimen, emphasizing progressive overload, and maintaining diligent recovery practices, you are well-equipped to achieve significant muscle hypertrophy and overall physique enhancement. Stay committed, track your progress, and adjust as necessary to ensure continuous improvement and success in your fitness journey.
References
- For those who mix CrossFit with bodybuilding, what do your splits look like?
- Bench press, row, deadlift, squat, pulldown and curl?
- Incorporate Cable Upright Rows into Your Shoulder Day Workouts
- Is it possible to build an impressive well-developed physique doing just compound exercises?
- BASICS OF STRENGTH AND CONDITIONING MANUAL
- The Best Hypertrophy Workout Plan To Build Muscle
- 90 Day Muscle Building Workout Plan - Greatest Physiques
- 8 Week Mass Building Hypertrophy Workout - Muscle & Strength
- Compound Exercises for the Entire Body
- How to Do the Upright Row
- The Big 3 Routine
Your dedication to following this plan will undoubtedly lead to significant muscle growth and a well-developed physique. Stay consistent, listen to your body, and adjust as needed to ensure the best results!