by FitnessGrid
An evidence-based hypertrophy and strength program for glutes using progressive overload and strategic deloading.
glutesstrengthhypertrophyhypertrophy-program
Hypertrophy and muscle-building programs
Muscle-growth programs organised around training volume, proximity to failure, and managed fatigue — full-body splits, upper/lower, and body-part focused blocks. Your coach tracks the volume you actually complete and progresses from there.
67 programs in Hypertrophy.
by FitnessGrid
A structured 3-day full-body split focusing on technical mastery, double progression, and managed fatigue for muscle growth.
hypertrophybeginnermuscle-growth10-week-program
by FitnessGrid
An evidence-based hypertrophy program focusing on high-frequency upper body training, progressive overload, and scheduled deloads.
hypertrophyupper-bodyperiodizationintermediate
by FitnessGrid
A periodized 12-week Upper/Lower split program focusing on mechanical tension, metabolic stress, and double progression.
hypertrophystrengthperiodizationweightlifting
by FitnessGrid
A periodized 12-week Upper/Lower muscle building program featuring progressive overload and vegetarian-specific nutritional strategies.
hypertrophyvegetarianintermediateperiodization
by FitnessGrid
A two-block progressive hypertrophy program focusing on volume scaling and mechanical tension for lean muscle gain.
hypertrophylean bulkintermediateprogressive overload
by FitnessGrid
A bodyweight-plus program using progressive overload, tempo, and mechanical disadvantage for training during travel.
travel-fitnessbodyweightprogressive-overloadhypertrophy
by FitnessGrid
A 12-week intermediate strength and hypertrophy program using the 5/3/1 framework and Boring But Big template.
strengthhypertrophypowerliftingintermediate
by FitnessGrid
An evidence-based intermediate hypertrophy program focusing on biceps and triceps through structured overreaching and deload phases.
hypertrophyarm-trainingintermediatebodybuilding
by FitnessGrid
A comprehensive entry-level program combining full-body linear progression, double progression mechanics, and batch-cooking strategies.
beginnerhypertrophystrengthmeal-prep
by FitnessGrid
An evidence-based hypertrophy program targeting all three deltoid heads and rotator cuff stability with a structured deload.
hypertrophyshouldersstrengthdeload
by FitnessGrid
A structured 6-week hypertrophy program optimized for maintenance calories using progressive volume and intensity.
hypertrophymaintenancerecompositionprogramming
by FitnessGrid
A periodized 6-week training cycle utilizing the fitness-fatigue model, alternating volume and intensity accumulation before an evidence-based deload.
periodizationrecoverydeloadstrength
by FitnessGrid
A structured 3-day full-body program using progressive overload and strategic deloading for beginners with limited equipment.
beginnerdumbbellsstrength-trainingfull-body
by FitnessGrid
An evidence-based intermediate hypertrophy program focusing on mechanical tension, metabolic stress, and managed periodization for chest development.
hypertrophychest-specializationintermediateperiodization
by FitnessGrid
An intermediate 8-week program using autoregulated double progression and strategic deloads to re-sensitize muscle tissue for growth.
hypertrophydeloadintermediate-trainingmuscle-growth
by FitnessGrid
An evidence-based back hypertrophy program focusing on vertical/horizontal pulling, progressive overload, and a structured deload.
hypertrophyback-trainingspecializationintermediate
by FitnessGrid
A structured high-protein vegan program focusing on muscle growth through progressive overload and periodized deloading.
veganhypertrophyproteinprogressive-overload
by FitnessGrid
An 8-week progressive loading protocol designed to enhance tendon stiffness and muscular capacity using isometric, isotonic, and plyometric phases.
injury-preventionrunninghypertrophyplyometrics
by FitnessGrid
A 4-week full-body resistance training program for adolescent beginners focusing on technique, motor skill acquisition, and safety.
adolescentyouth-fitnessfoundationalfull-body
by FitnessGrid
Evidence-based resistance training guidance for teenagers focusing on technical proficiency, developmental safety, and progressive volume.
youth-fitnesshypertrophysafetymuscle-growth
by FitnessGrid
Evidence-based concurrent training and nutrition for balancing hypertrophy, strength, and cardiovascular fitness.
hypertrophyathletic-physiqueconcurrent-trainingnutrition-optimization
by FitnessGrid
Evidence-based 12-week full-body strength foundation for first-time beginners focusing on compound movements and progressive overload.
beginnerhypertrophystrengthfull-body
by FitnessGrid
An 8-week evidence-based progressive resistance program using only bodyweight and a pull-up bar for muscle growth and strength.
bodyweightcalisthenicshypertrophystrength
by FitnessGrid
Create exercise routines optimized for habit formation and physiological adaptation using double progression and volume targets.
hypertrophystrengthhabit-formationprogressive-overload
by FitnessGrid
Evidence-based hypertrophy programming for home settings using dumbbells and low-load principles.
hypertrophyhome-workoutdumbbellslow-load-training
by FitnessGrid
A 12-week phased protocol for simultaneous fat loss and muscle preservation using periodized training and precise macronutrient targets.
body-recompositionhypertrophystrength-trainingfat-loss
by FitnessGrid
Design and manage customizable multi-week hypertrophy routines using volume targets, variable frequency, and hierarchical progressive overload.
hypertrophyvolume-trackingsplit-designprogressive-overload
by FitnessGrid
Replace exercises based on muscle mechanics, loading profiles, and equipment availability while preserving physiological adaptations.
programmingexercise-scienceequipment-alternativeshypertrophy
by FitnessGrid
Design and adjust hypertrophy workouts based on weekly volume targets while managing variable frequency and duration constraints.
hypertrophyvolumeprogrammingtime-management
by FitnessGrid
Strategic manipulation of energy balance and macronutrients to support hypertrophy, weight loss, or body recomposition.
nutritionhypertrophyweight-lossrecomposition
by FitnessGrid
Periodized nutrition strategy for trained individuals to align caloric and macronutrient intake with resistance training mesocycles.
nutritionbodybuildinghypertrophymacros
by FitnessGrid
Designs and adjusts weekly training splits using frequency and exercise pairing research to maximize hypertrophy and efficiency.
hypertrophytraining-frequencyprogrammingsupersets
by FitnessGrid
A beginner-level strength program focused on progressive overload, movement proficiency, and high-protein nutrition.
beginnerstrengthhypertrophynutrition
by FitnessGrid
A 4-week full-body resistance program focusing on progressive overload using elastic bands and bodyweight movements.
resistance-bandsbodyweighthypertrophyprogressive-overload
by FitnessGrid
Three full-body sessions a week, alternating a heavier triples-and-fives day with a lighter eights-and-tens day. Designed for intermediates who can only train three days and want both strength and size to keep moving.
trainingfull-body3-dayintermediate
by FitnessGrid
Four days a week, tiered by intensity — one heavy top set, two pyramided cluster sets, and accessory volume. Powerbuilding for intermediates who want strength up and size on at the same time.
trainingpowerbuilding4-dayintermediate
by FitnessGrid
Evidence-based programming for gluteal hypertrophy and recovery using targeted exercise selection and protein titration.
hypertrophyglutesprogrammingnutrition
by FitnessGrid
Design 20-minute HIRT sessions targeting posture, weight loss, core strength, and hypertrophy through compound supersets.
time-efficientHIRTposturefat-loss
by FitnessGrid
A 6-day-per-week full-body routine designed to maximize hypertrophy through high frequency and optimized volume distribution.
hypertrophyhigh-frequencyfull-bodymuscle-growth
by FitnessGrid
Strategies for balancing frequent exercise with time-restricted eating to optimize fat loss and muscle preservation.
fastinghftnutrient-timinghypertrophy
by FitnessGrid
Manage training programs for users alternating between home and gym environments while balancing strength and endurance goals.
hybrid-athleteconcurrent-trainingequipment-adaptationhypertrophy
by FitnessGrid
Designs long-term progressive resistance training programs focused on systematic increases in volume, intensity, and structured deloads for muscle growth.
hypertrophyperiodizationstrength-trainingvolume-management
by FitnessGrid
Design evidence-based muscle growth programs tailored to available equipment levels (Bodyweight/Bands, DB/KB, or Barbell).
hypertrophyhome-gymvolume-distributionprogramming
by FitnessGrid
Guiding users through fat loss and muscle gain using regional Indian dietary staples and protein-first strategies.
recompositionindian-dietproteinhypertrophy
by FitnessGrid
A 12-week combined resistance and aerobic training program optimized for glucose management and insulin sensitivity.
insulin-resistancebeginnerhypertrophymetabolic-health
by FitnessGrid
An 8-week evidence-based program utilizing accumulation and intensification phases to increase bench press 1RM.
powerliftinghypertrophybench-pressintermediate
by FitnessGrid
A 12-week evidence-based bodyweight program using block periodization and leverage-based progressive overload.
calisthenicsbodyweighthypertrophyperiodization
by FitnessGrid
A 10-week periodized program using a 3+1 loading cycle focused on quad and posterior chain growth.
hypertrophylower-bodyperiodizationintermediate
by FitnessGrid
A multi-week evidence-based framework for maximizing leg and abdominal growth using volume accumulation and specific exercise selection.
hypertrophylower-bodycoreperiodization
by FitnessGrid
evidence-based programming to maximize glute and leg growth while maintaining a narrow midsection through stability-focused core work.
hypertrophyaestheticsglutescore-stability
by FitnessGrid
An evidence-based 9-week minimalist training schedule focusing on minimum effective dose (MED) for beginners with time and equipment constraints.
minimalismstrengthhypertrophytime-efficient
by FitnessGrid
Evidence-based muscle building using dumbbells and resistance bands with a focus on intensity and time efficiency.
hypertrophyhome-workoutminimalistdumbbells
by FitnessGrid
A multi-week protocol designed to systematically increase maximum repetition counts using periodized volume and load management.
endurancehypertrophycalisthenicsprogression
by FitnessGrid
A 4-week equipment-free strength program optimized for extremely small floor areas (18–20 sq ft).
bodyweighthypertrophyhome-workouttravel
by FitnessGrid
Strategies for incorporating Olympic lifts into hypertrophy and strength programs to improve rate of force development.
olympic-liftingpowerhypertrophyperiodization
by FitnessGrid
A 12-week full-body strength program focusing on joint integrity, muscle retention, and progressive overload for beginners over age 40.
beginnermasters-athletestrengthlongevity
by FitnessGrid
A periodized approach to simultaneous fat loss and muscle gain using progressive overload and fixed macronutrient targets.
recompositionhypertrophyperiodizationmacros
by FitnessGrid
Implement evidence-based workout logging using volume load tracking, RPE/RIR autoregulation, and technical notes.
progressive-overloadvolume-loadhypertrophystrength
by FitnessGrid
Structure existing exercises into an evidence-based weekly plan using principles of progressive overload and periodization.
periodizationprogressive-overloadprogramminghypertrophy
by FitnessGrid
Six training days a week — push, pull, legs, repeat — with the second rotation running slightly heavier. Built for intermediates whose recovery can absorb high frequency at moderate intensity.
traininghypertrophy6-dayintermediate
by FitnessGrid
An 8-week progressive training plan to transition from horizontal push-ups to vertical dips by building scapular stability and eccentric strength.
calisthenicsprogressionstrengthupper-body
by FitnessGrid
A 6-week full-body resistance training program designed for beginners or lifters returning from a layoff, focusing on adaptation and injury prevention.
re-entryhypertrophyprogressive-overloadadaptation
by FitnessGrid
Four training days a week, two upper and two lower, with the second of each pair running lighter and higher-volume. The default split for intermediates balancing strength and size.
traininghypertrophystrength4-day
by FitnessGrid
A 4-day undulating periodization program alternating heavy strength and high-volume hypertrophy sessions.
periodizationhypertrophystrengthupper-lower-split
by FitnessGrid
evidence-based nutritional planning for muscle hypertrophy and strength gain on a vegetarian diet
vegetarianhypertrophynutritionstrength
by FitnessGrid
An 8-week structured program designed to prioritize one specific muscle group while maintaining others using volume redistribution.
hypertrophyspecializationperiodizationvolume-redistribution