Muscle Builder 1: Full Body Hypertrophy Plan

Transform your physique with the Muscle Builder 1: Full Body Hypertrophy Plan, a comprehensive 6-week program designed for serious lifters ready to pack on muscle. Committing just three days a week, you’ll engage in a variety of compound and isolation exercises, including the Barbell Bench Press and Hack Squat, to target all major muscle groups. This program emphasizes progressive overload, ensuring you consistently challenge yourself for optimal growth. Equip yourself with a full gym and get ready to sculpt your body like never before!

Muscle Builder 1: Full Body

*Beginner/Novice version

This bodybuilding workout plan is designed to facilitate weekly progressive overload through set volume while maintaining a moderate intensity level. By gradually increasing the volume of sets each week, you’ll challenge your muscles to adapt and grow over time, promoting continuous progress and muscle development.

This workout plan provides a balanced approach to bodybuilding, targeting all major muscle groups while systematically increasing training volume to promote muscle growth and strength gains over time.

If you have never done a particular exercise, pick a weight that you think will be appropriate for the prescribed reps at the prescribed RPE/RIR.

Begin each workout with a 5-10 minute warm up on an elliptical machine or treadmill. 

Rest for 1 to 2 minutes between sets, depending on the type of exercise. Use shorter rest periods for isolation exercises and longer ones for compound exercises.

On rest days, aim for active recovery by staying lightly active, such as going to the gym for mild weight training or opting for cardio exercises.

- Feel free to swap exercises as long as they target the same muscle group and maintain the original exercise's complexity, whether compound or isolation.

- Modify the repetition range and intensity (RPE/RIR) 
as needed, aiming for a typical range of 8 to 12 reps for compound exercises and 10 to 16 reps for isolation exercises.

The program concludes with a Deload week, aiming to reduce intensity and volume, allowing the body to fully recover. This approach aids in preventing overuse injuries and fostering long-term enhancements in strength and muscle growth.

After finishing the program, you can move on to the Muscle Builder 2 Plan. If you feel you may be overtrained, consider the Muscle Builder Resensitization Plan, or simply repeat this program if desired.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Hack Squat

V-Handle Tricep Pushdown (Cable)

Calf Press (Leg Press Machine)

Lat Pulldown

Leg Extension

Bicep Curl (Machine)

Chest Supported Row (Machine)

Chest Fly (Machine)

Leg Curl

Pull-Up (Assisted)

Incline Curl (Dumbbell)

Face Pull

Reverse Fly (Machine)

Stiff Leg Deadlift

Bicep Curl (Barbell)

Dip (Assisted)

Barbell Row

Upright Row (Cable)

Incline Bench Press (Smith Machine)

Skull Crushers (Smith Machine)

Incline Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

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