My bodyweight hypertrophy program is meant to be done 3 times a week and takes about an hour and a half depending on the day. You’ll notice changes in your strength levels every single week. You should see significant changes to body composition in as little as 4 weeks and definitely by 8 to 12 weeks, especially if you’re eating enough!
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Program Focus
Maximal Strength & Muscle Mass
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Experience Level
Intermediate to Advanced
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Length of Workout
90 minutes
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Times Per Week
3
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Equipment Needed
Pullup Bar and Dumbbells and a Looped Resistance Band
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Duration
3 months
Get Strong & Swole
Many bodyweight-fitness folks feel afraid of gaining muscle out of fear that they will become too big or too heavy. They think that this will hinder their ability to perform, but that cannot be further from the truth. If you gain muscle mass without gaining excess fat, your absolute and relative strength will only increase. Don’t be afraid of becoming strong!
- Improve strength
- Increase muscle mass
- Visible results
Strength-Focused Routines
Extensive Exercise Library
Support for Your Form
Get Stronger
Bigger muscles can handle more load, so as you build muscle size, your ability to lift improves. This leads to increased overall strength, which can benefit other physical activities and sports.
Feel Better
Larger muscles contribute to better performance in daily tasks, like lifting heavy objects, climbing stairs, or carrying groceries. They can also help you feel more confident in your abilities.
Look Good
The primary goal of hypertrophy workouts is to increase muscle size. This can lead to a more muscular physique, which many people find aesthetically pleasing.
I focus on creating bodyweight programs that don’t require a ton of equipment. This program does have specific equipment recommendations, however, to ensure you’re able to maximize your progress.
- Pull-up bar and/or rings: At the very least you will need a pull-up bar. If you have a pair of gymnastics rings and a place to hang them, that’s even better. Rings are highly useful for a multitude of exercises, and their adjustability is perfect for this routine.
- Weights: For one of the workout days, you might need some weight such as dumbbells (preferably an adjustable dumbbell if you workout at home and don’t want multiple ones if space is an issue).
If you do not have dumbbells or plates, you could use a sturdy bag or sandbag filled with dirt/sand. You can also use a dip belt in combination with plates if you have those. Or just giant water bottles attached through a normal belt for your pants.
- Thick Band: Bands of significant resistance are useful for one of the days as well. They are used as assistance for pull-ups on the higher volume/lower intensity day.
Results vary because everyone is different, but you’ll have noticeable changes within 4 to 8 weeks with consistent effort. Initial improvements might include increased strength and endurance, with visible muscle growth developing over several months.
About twice a year, I stick to this routine for 12 weeks to further advance my strength and gain some muscle. It never fails to work wonderfully. The gains are extremely apparent and the program’s efficiency is great. My focus is not on getting bigger but on getting very strong. The improved aesthetics, of course, are a great side-effect! The other benefit of this routine is that there are no exercises that tax the connective tissues (like with straight-arm exercises), so it’s easier on your joints.
Purchase the Hypertrophy Routine
You will be strong and look strong with this routine.
With a one-time payment of only $74.95 USD, you get lifetime access!
I also offer a risk-free 100% money-back guarantee.
Discover Your Path
Not sure if the Hypertrophy Routine is for you? Get personalized recommendations to find your ideal program.
Strength
Full Body
Mobility
3-4x Per Week
Shoulders + Upper Back
