5 Hypertrophy Workouts for Beginners to Fitness

So, you've decided to start your fitness journey and want to build muscle—superb choice! Hypertrophy training is about increasing muscle size through resistance training, and it's perfect for beginners looking to get stronger and more defined.

The key to hypertrophy is progressive overload—gradually increasing the weight, reps, or intensity over time. But don't worry, you don’t need to lift like a bodybuilder immediately.

These five beginner-friendly hypertrophy workouts will set you on the right path to building muscle efficiently and safely.

1. Full-Body Hypertrophy Workout

If you’re starting, full-body workouts are an excellent way to maximize muscle growth without spending hours in the gym.

Workout Routine:

🔹 Squats – 3 sets of 8-12 reps
🔹 Bench Press (or Push-ups) – 3 sets of 8-12 reps
🔹 Deadlifts (or Romanian Deadlifts) – 3 sets of 8-12 reps
🔹 Lat Pulldown (or Pull-ups) – 3 sets of 8-12 reps
🔹 Shoulder Press – 3 sets of 8-12 reps
🔹 Plank (Core Work) – 3 sets of 30-60 seconds

Why it works: This workout hits all major muscle groups, making it super efficient for beginners. Stick to 8-12 reps, the sweet spot for hypertrophy, and focus on good form over heavy weights.

2. Upper/Lower Body Split

Splitting workouts into upper and lower body days allows you to focus more on each muscle group while training frequently.

Upper Body Day:

🔹 Incline Dumbbell Press – 3 sets of 8-12 reps
🔹 Seated Row – 3 sets of 8-12 reps
🔹 Lateral Raises – 3 sets of 12-15 reps
🔹 Bicep Curls – 3 sets of 12 reps
🔹 Triceps Dips – 3 sets of 12 reps

Lower Body Day:

🔹 Deadlifts – 3 sets of 8 reps
🔹 Lunges – 3 sets of 12 reps per leg
🔹 Leg Curls – 3 sets of 10-12 reps
🔹 Standing Calf Raises – 3 sets of 15 reps

Why it works: This split allows for better recovery while training each muscle twice weekly—an excellent setup for hypertrophy.

3. Push-Pull-Legs (PPL) Workout Plan

A Push-Pull-Legs (PPL) routine is a solid foundation for muscle growth. It splits training into three different movement patterns:

Push (Chest, Shoulders, Triceps):

🔹 Barbell Bench Press – 3 sets of 8-12 reps
🔹 Overhead Shoulder Press – 3 sets of 8-12 reps
🔹 Dips – 3 sets of 12 reps

Pull (Back & Biceps):

🔹 Pull-ups (Assisted if needed) – 3 sets of 8 reps
🔹 Dumbbell Rows – 3 sets of 10 reps
🔹 Hammer Curls – 3 sets of 12 reps

Legs (Quads, Hamstrings, Glutes):

🔹 Squats – 3 sets of 8 reps
🔹 Romanian Deadlifts – 3 sets of 10 reps
🔹 Leg Extensions – 3 sets of 12 reps

Why it works: PPL workouts allow for higher volume, which is crucial for hypertrophy, while keeping each workout focused.

4. Dumbbell-Only Hypertrophy Workout

No access to barbells or machines? No problem! You can build muscle using only dumbbells.

Workout Routine:

🔹 Goblet Squat – 3 sets of 10 reps
🔹 Dumbbell Bench Press – 3 sets of 8-12 reps
🔹 Dumbbell Deadlifts – 3 sets of 10 reps
🔹 Dumbbell Shoulder Press – 3 sets of 8-12 reps
🔹 Dumbbell Rows – 3 sets of 10 reps
🔹 Dumbbell Bicep Curls – 3 sets of 12 reps

Why it works: This routine is great for home workouts or when you only have dumbbells available. Even with limited equipment, controlled movements, and progressive overload can still achieve hypertrophy.

5. Time Under Tension (TUT) Hypertrophy Workout

Focusing on Time Under Tension (TUT)—slowing down your reps to maximize muscle engagement—can lead to tremendous muscle growth without needing heavy weights.

Workout Routine (Use a 3-1-3 Tempo):

🔹 Slow Squats – 3 sets of 10 reps (3 sec down, 1 sec hold, 3 sec up)
🔹 Slow Bench Press – 3 sets of 8-10 reps
🔹 Slow Lat Pulldown – 3 sets of 10 reps
🔹 Slow Shoulder Press – 3 sets of 8 reps
🔹 Slow Bicep Curls – 3 sets of 12 reps

Why it works: By slowing down the reps, you're forcing your muscles to work harder, leading to better hypertrophy gains without heavy weights.

Bonus Tips for Beginners:

✔️ Train 3-4 Days a Week: You don’t need to train daily—muscles grow when you rest!
✔️ Use Progressive Overload: Gradually increase the weights or reps over time.
✔️ Eat for Growth: Ensure you get enough protein and calories to fuel muscle growth.
✔️ Prioritize Form Overweight: Good form prevents injuries and ensures you work the right muscles.

Final Thoughts

Hypertrophy training doesn’t have to be complicated; you don’t need to be a gym veteran to start seeing results. Consistency is key in whether you prefer full-body workouts, PPL splits, or dumbbell-only routines.

Stick with a plan, eat well, rest enough, and progressively challenge yourself—you’ll be building muscle in no time!

Got any questions? Drop them below, and let’s get stronger together! 💪🔥