Build Muscle Much Faster With This 6-Week Hypertrophy Program

Muscle hypertrophy occurs when muscle fibres experience sufficient mechanical tension, metabolic stress, and controlled muscle damage to trigger adaptation. Your body responds by repairing and reinforcing those fibres, making them thicker and stronger, provided recovery and nutrition are adequate.

The key drivers of fast hypertrophy are progressive overload, high-quality training volume, moderate-to-high training frequency, adequate recovery, and consistent nutrition. This programme is built around those principles.

Programme Overview

Duration: 6 weeks
Training frequency: 5 days per week
Session length: 60 to 75 minutes
Rest periods: 60 to 120 seconds
Primary rep range: 6 to 15 reps

Each muscle group is trained twice per week, which is widely regarded as optimal for hypertrophy when volume and recovery are managed correctly.

Weekly Training Split

Day 1 – Upper Body (Chest Emphasis)
Day 2 – Lower Body (Quads and Glutes)
Day 3 – Rest or Active Recovery
Day 4 – Push (Chest, Shoulders, Triceps)
Day 5 – Pull (Back, Biceps)
Day 6 – Legs (Hamstrings and Glutes)
Day 7 – Rest

Training Guidelines

Every working set should be performed with good technique and taken close to muscular failure. Most sets should finish with one to two reps left in reserve. This ensures sufficient stimulus for growth without excessive fatigue.

Rest periods should be long enough to maintain performance on compound lifts, typically 90 to 120 seconds, and slightly shorter on isolation exercises.

Warm up thoroughly before each session with light cardio and movement-specific warm-up sets.

Day 1 – Upper Body (Chest Emphasis)

Barbell bench press
4 sets of 6 to 8 reps

Incline dumbbell press
3 sets of 8 to 10 reps

Chest-supported row
4 sets of 8 to 10 reps

Lat pulldown or pull-ups
3 sets of 10 to 12 reps

Lateral raises
3 sets of 12 to 15 reps

Triceps rope pushdowns
3 sets of 10 to 12 reps

Day 2 – Lower Body (Quads and Glutes)

Back squat
4 sets of 6 to 8 reps

Leg press
3 sets of 10 to 12 reps

Romanian deadlift
3 sets of 8 to 10 reps

Walking lunges
3 sets of 12 steps per leg

Standing calf raises
4 sets of 12 to 15 reps

Day 3 – Push (Chest, Shoulders, Triceps)

Overhead press
4 sets of 6 to 8 reps

Dumbbell incline press
3 sets of 8 to 10 reps

Cable flyes
3 sets of 12 to 15 reps

Lateral raises
4 sets of 12 to 15 reps

Skull crushers or overhead extensions
3 sets of 10 to 12 reps

Day 4 – Pull (Back and Biceps)

Deadlift or rack pull
3 sets of 5 to 6 reps

Seated cable row
3 sets of 8 to 10 reps

Single-arm dumbbell row
3 sets of 10 reps per side

Face pulls
3 sets of 12 to 15 reps

Barbell or dumbbell curls
3 sets of 10 to 12 reps

Hammer curls
2 sets of 12 reps

Day 5 – Legs (Hamstrings and Glutes)

Romanian deadlift or hip thrust
4 sets of 6 to 8 reps

Lying or seated leg curl
3 sets of 10 to 12 reps

Bulgarian split squats
3 sets of 8 to 10 reps per leg

Glute bridges
3 sets of 12 reps

Seated calf raises
4 sets of 12 to 15 reps

Progression Strategy Over 6 Weeks

Weeks 1 and 2 focus on learning the movements and establishing baseline weights.

Weeks 3 and 4 aim to increase load slightly while keeping reps consistent.

Weeks 5 and 6 push closer to muscular failure, adding either small weight increases or additional reps where possible.

Track every session. If performance is not improving week to week, recovery or nutrition needs adjustment.

Nutrition for Maximum Growth

To build muscle quickly, you must eat in a slight calorie surplus. Protein intake should be high and consistent, ideally spread across meals throughout the day. Carbohydrates support training performance and recovery, while fats support hormonal health. Take Norateen Heavyweight II for more strength and muscle and Norateen Growth and LA Whey Gold for quicker recovery. Nuclear Creatine can also quadruple your gains.

Hydration and sleep are just as important as food. Poor sleep will significantly blunt muscle growth regardless of training quality.

Recovery and Sleep

Aim for seven to nine hours of sleep per night. Include at least one full rest day per week and consider light mobility or walking on rest days to promote recovery without adding fatigue.

Muscle grows when you recover, not when you train. This 6-week hypertrophy programme removes guesswork and focuses on what actually builds muscle. Consistency, progression, recovery, and nutrition are what drive results. Follow the structure, push your sets with intent, recover properly, and muscle growth will follow.