Log inStart free
← All skills

hypertrophy programming for home gyms

v1

Design evidence-based muscle growth programs tailored to available equipment levels (Bodyweight/Bands, DB/KB, or Barbell).

Available
hypertrophyhome-gymvolume-distributionprogramming

Get an AI coach that uses this skill

FitnessGrid is an AI coach that plans your week and adapts as you go. Install hypertrophy programming for home gyms and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Assess Equipment and Experience

    • Identify the user's equipment configuration:
      • Minimalist: Bodyweight and Resistance Bands.
      • Moderate: Dumbbells and Kettlebells.
      • Advanced: Barbell, Rack, and Bench.
    • Determine the user's training level (Beginner vs. Intermediate/Advanced) using get_user_history or get_user_preferences.

  2. Define Volume and Frequency Targets

    • Apply a training frequency of at least 2 times per week for each muscle group.
    • Set weekly set volume targets based on experience:
      • Maintenance/Beginner: 1–5 sets per muscle group/week.
      • Optimal/Intermediate: 10–20 sets per muscle group/week.
    • Use remember to store the target weekly volume for the user's current block.

  3. Select Programming Strategy by Configuration

    • For Minimalist (Bodyweight/Bands):
      • Target Rep Range: 15–30 reps.
      • Volume: 15–20+ sets per week.
      • Programming: Prioritize tempo manipulation (3–5s eccentrics) and shortened rest (60–90s).
    • For Moderate (DBs/KBs):
      • Target Rep Range: 8–20 reps.
      • Volume: 10–15 sets per week.
      • Programming: Emphasize unilateral movements (e.g., Bulgarian Split Squats) and rest-pause sets.
    • For Advanced (Barbell/Rack):
      • Target Rep Range: 5–15 reps.
      • Volume: 10–20 sets per week.
      • Programming: Allocate 40–50% of volume to heavy compound "Big Rocks" (5–8 reps) and the remainder to accessories (10–15 reps).

  4. Construct the Workout

    • Use find_exercise_candidates to filter exercises compatible with the user's equipment.
    • Use create_workout to build sessions that satisfy the 2x/week frequency.
    • Ensure all sets are programmed to reach RPE 8–10 (0–2 Reps in Reserve) to guarantee sufficient mechanical tension regardless of the load.

  5. Guideline Implementation

    • For light-load setups (Minimalist), include notes on reaching volitional failure.
    • For fixed-weight setups (Moderate), substitute bilateral movements with unilateral variations to increase effective loading.
    • For heavy-load setups (Advanced), sequence compound movements at the start of the session.

  6. Review and Iterate

    • Use compute_one_rep_max if needed for Barbell-based intensity tracking.
    • Advise the user that as equipment limitations increase, technical variables (tempo, rest) must be strictly managed to maintain progressive overload.