Hypertrophy Unlocked

🏋️‍♂️ Hypertrophy Unlocked: 6-Week Muscle & Strength Program

Hypertrophy Unlocked is a structured 6-day training plan designed to maximize muscle growth while building strength and improving conditioning. It combines the best of hypertrophy-focused training, strength progression, and cardio conditioning to deliver a complete transformation package.

📌 Who Is This Program For?

Lifters with at least 6–12 months of training experience.

Anyone who wants to build muscle size (hypertrophy) while also gaining strength.

Those looking for a balanced plan that includes cardio for fat loss and overall fitness.

🎯 Program Goals

Muscle Growth (Hypertrophy): Push/Pull/Leg days focus on 8–12 rep ranges, targeting optimal muscle-building volume.

Strength Gains: Upper/Lower strength sessions use lower reps & heavier loads to build raw strength.

Balanced Physique: Accessories hit rear delts, arms, calves, and core — ensuring nothing is left behind.

Conditioning & Fat Loss: A dedicated cardio/HIIT day boosts metabolism and supports lean muscle retention.

🗓️ Weekly Structure

Day 1 – Push (Hypertrophy): Chest, shoulders, triceps focus.

Day 2 – Pull (Hypertrophy): Back and biceps with rear delt work.

Day 3 – Legs (Hypertrophy): Quads, hamstrings, glutes, calves, and core.

Day 4 – Upper Strength: Heavy compounds to build pressing and pulling power.

Day 5 – Lower Strength: Posterior chain and squat pattern strength.

Day 6 – Cardio (Hybrid Fat Loss): HIIT + steady-state conditioning.

Day 7 – Rest/Recovery: Mobility, stretching, or light activity.

🔑 Progression Strategy (6 Weeks)

Weeks 1–2: Focus on form & control at ~70% 1RM.

Weeks 3–4: Add weight (2.5–5 kg) when you can hit the top of the rep range.

Weeks 5–6: Increase training volume by adding an extra set to the first 2 big lifts of each day.

Deload (Optional Week 7): Drop weight & volume by ~40–50% to recover and prepare for the next cycle.

⚡ Why This Plan Works

Twice-per-week frequency per muscle group → maximized hypertrophy.

Rep range variety (5–15 reps) → targets both strength & muscle fibers.

Progressive overload system → ensures long-term growth.

Conditioning component → helps maintain a lean, athletic physique.

🔥 Hypertrophy Unlocked is not just a workout plan — it’s a complete blueprint to build muscle, strength, and endurance in 6 weeks. Follow it consistently, eat with purpose, and watch your body transform.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Incline Bench Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Push

Chin-Up (Bodyweight)

Bent Over Row (Barbell)

Seated Row (Cable)

Face Pull

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Pull

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Walking Lunge (Dumbbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Hanging Leg Raise

Legs

Seated Shoulder Press (Dumbbell)

Barbell Row

Upper (Strength Focus)

Deadlift (Barbell)

Hack Squat

Hip Thrust (Machine)

Lying Leg Curl

Plank

Lower (Strength + Accessory)

Light Jog

Cycling

Stair Climber

Cardio (Hybrid Fat Loss)

Master Form

Increase Load

Exercise(1-2) +1 set

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