Program
Beginner Growth Blueprint
An 8-week hypertrophy program for beginners and those returning to training using a 4-day Upper/Lower split. Built to develop a strong foundation for muscle growth through a gradual volume and effort ramp, compound lifts, targeted isolation work, smart fatigue management, and an optional deload
Program schedule
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Week 1Preview
4 workouts
Week 1Preview
4 workouts
Day 1 - Upper A6 exercises
Smith Machine Bench Press2 sets
2 sets
Iso-Lateral Chest Supported Row2 sets
2 sets
Lat Pulldown2 sets
2 sets
Shoulder Press Machine2 sets
2 sets
High Cable Lateral Raise2 sets
2 sets
Triceps Rope Pushdown2 sets
2 sets
Day 2 - Lower A6 exercises
Hack Squat2 sets
2 sets
Dumbbell Romanian Deadlift (RDL)2 sets
2 sets
Lying Leg Curl2 sets
2 sets
Leg Extension2 sets
2 sets
Dumbbell Standing Calf Raise2 sets
2 sets
Cable Crunch2 sets
2 sets
Day 3 - Upper B7 exercises
Incline Machine Chest Press2 sets
2 sets
Cable Row2 sets
2 sets
Underhand Lat Pulldown2 sets
2 sets
Landmine Press2 sets
2 sets
Pec Deck Fly2 sets
2 sets
Machine Rear Delt Fly2 sets
2 sets
Cable Bicep Curl2 sets
2 sets
Day 4 - Lower B7 exercises
Trap Bar Deadlift2 sets
2 sets
Leg Press2 sets
2 sets
Hip Thrust2 sets
2 sets
Leg Curl2 sets
2 sets
Leg Extension2 sets
2 sets
Seated Calf Raise2 sets
2 sets
Hanging Knee Raise2 sets
2 sets
Week 2Preview
4 workouts
Week 2Preview
4 workouts
Day 1 - Upper A6 exercises
Smith Machine Bench Press3 sets
3 sets
Iso-Lateral Chest Supported Row3 sets
3 sets
Lat Pulldown2 sets
2 sets
Shoulder Press Machine2 sets
2 sets
High Cable Lateral Raise2 sets
2 sets
Triceps Rope Pushdown3 sets
3 sets
Day 2 - Lower A6 exercises
Hack Squat3 sets
3 sets
Dumbbell Romanian Deadlift (RDL)3 sets
3 sets
Lying Leg Curl2 sets
2 sets
Leg Extension2 sets
2 sets
Dumbbell Standing Calf Raise2 sets
2 sets
Cable Crunch2 sets
2 sets
Day 3 - Upper B7 exercises
Incline Machine Chest Press3 sets
3 sets
Cable Row3 sets
3 sets
Underhand Lat Pulldown2 sets
2 sets
Landmine Press2 sets
2 sets
Pec Deck Fly2 sets
2 sets
Machine Rear Delt Fly2 sets
2 sets
Cable Bicep Curl3 sets
3 sets
Day 4 - Lower B7 exercises
Trap Bar Deadlift2 sets
2 sets
Leg Press3 sets
3 sets
Hip Thrust3 sets
3 sets
Leg Curl2 sets
2 sets
Leg Extension2 sets
2 sets
Seated Calf Raise2 sets
2 sets
Hanging Knee Raise2 sets
2 sets
Week 3Preview
4 workouts
Week 3Preview
4 workouts
Day 1 - Upper A6 exercises
Smith Machine Bench Press3 sets
3 sets
Iso-Lateral Chest Supported Row3 sets
3 sets
Lat Pulldown2 sets
2 sets
Shoulder Press Machine2 sets
2 sets
High Cable Lateral Raise2 sets
2 sets
Triceps Rope Pushdown3 sets
3 sets
Day 2 - Lower A6 exercises
Hack Squat3 sets
3 sets
Dumbbell Romanian Deadlift (RDL)3 sets
3 sets
Lying Leg Curl2 sets
2 sets
Leg Extension2 sets
2 sets
Dumbbell Standing Calf Raise2 sets
2 sets
Cable Crunch2 sets
2 sets
Day 3 - Upper B7 exercises
Incline Machine Chest Press3 sets
3 sets
Cable Row3 sets
3 sets
Underhand Lat Pulldown2 sets
2 sets
Landmine Press2 sets
2 sets
Pec Deck Fly2 sets
2 sets
Machine Rear Delt Fly2 sets
2 sets
Cable Bicep Curl3 sets
3 sets
Day 4 - Lower B7 exercises
Trap Bar Deadlift2 sets
2 sets
Leg Press3 sets
3 sets
Hip Thrust3 sets
3 sets
Leg Curl2 sets
2 sets
Leg Extension2 sets
2 sets
Seated Calf Raise2 sets
2 sets
Hanging Knee Raise2 sets
2 sets
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