6 Week Beginner Hypertrophy Program

4-Day Beginner Hypertrophy Program

This 4-day per week weight training program is designed for beginners who want to build muscle and strength but lack structure in their current training. Intermediate lifters looking to return to a foundational, well-organized routine can also benefit from this program.

Many beginners enter the gym without a clear plan, picking random exercises and hoping for progress. This program eliminates that guesswork by giving you a structured, proven approach that helps you build muscle efficiently while learning proper exercise execution.

Program Overview

• 4 training days per week, covering all major muscle groups
• Smart exercise sequencing to fully stimulate each target muscle
• Sufficient volume within hypertrophy rep ranges to drive muscle growth and skill development
• Balanced progression for both strength and physique improvements

This program provides enough exposure to key movements to help you master technique while progressively building strength and size.

Training Focus

• Develop consistent training habits and exercise proficiency
• Build muscle through targeted, progressive hypertrophy work
• Learn how structured training translates into visible results

Nutrition & Recovery

As with any muscle-building goal, proper nutrition is essential.
Pairing this program with a diet that matches your goals — whether that’s gaining size or recomposition — will greatly enhance your results.

Requirements

You’ll need access to a gym with standard training equipment.
This program cannot be effectively performed at home.