Whats the best program for hypertrophy? I just need to get and follow a straightforward plan.

What’s the best program for hypertrophy? I just need to get and follow a straightforward plan.

What’s the most effective plan you’ve followed?

  1. 2 months ago
    Anonymous

    Reddit PPL

  2. 2 months ago
    Anonymous

    Post

  3. 2 months ago
    Anonymous

    Read the sticky. There is no single routine or program that works for everyone. You might not feel like your body is responding to it or you might just not like it or it may not fit your schedule very well. Some people go with a marathon session once a week - it's not optimal, but it should cause growth. For others they need to train a small amount almost every day and just taking days off for rest. Some like all body, others split things up.

    • 2 months ago
      Anonymous

      Best on average

  4. 2 months ago
    Anonymous

    Upper Day
    Rows 4x8-12
    Bench 4-8-12
    Weighted Pullups 4x8-12
    Superset
    OHP 4x8-12
    Skullcrushers 4x8-12 superset curls 4x8-12
    Abs superset side raises 4x10-20
    Pec dec machine chest fly ss rear delt fly 3x15-20

    Lower Day
    RDL 3x5-8
    Pullups 3x8-12
    Squat or leg press 4x10-15
    Ham curl ss Ab machine

    • 2 months ago
      Anonymous

      Assuming youre a newbie try starting strength or stronglifts first, Full body 3 times a week. Run it for a couple of months then switch to PPl or upper lower or 5/3/1 boring but big. You could even try bro spliys. Monitor your progress, take pics and measurements at the start and end of every month. See what works for you. Eat enough calories including getting enough protein and rest. Good luck anon and enjoy the journey

      Unironically Blaha’s ICF 5x5 is a good place to start

      Thx kings

  5. 2 months ago
    Anonymous

    Assuming youre a newbie try starting strength or stronglifts first, Full body 3 times a week. Run it for a couple of months then switch to PPl or upper lower or 5/3/1 boring but big. You could even try bro spliys. Monitor your progress, take pics and measurements at the start and end of every month. See what works for you. Eat enough calories including getting enough protein and rest. Good luck anon and enjoy the journey

  6. 2 months ago
    Anonymous

    Unironically Blaha’s ICF 5x5 is a good place to start

  7. 2 months ago
    Anonymous

    brosplit pleny of volume training to failure
    do your basics and then lots of accesories
    also doing legs just once per week means you wont become a t rex

  8. 2 months ago
    Anonymous

    >5/3/1 BBB Beefcake
    >5/3/1 Building the Monolith
    >Deep Water Beginner
    >Deep Water Intermediate
    >Average to Savage 2.0
    >Gamma Bomb
    Pick One

  9. 2 months ago
    Anonymous

    before pic is much more fuckable

    • 2 months ago
      Anonymous

      gay men are obsessed with underage boys and it's sickening

      • 2 months ago
        Anonymous

        Ikr? One of my extremities just threw up all over itself, presumably because of how sickening it is.

  10. 2 months ago
    Anonymous

    literally any program that focuses mainly on bench, squat and deadlifts.
    Dont waste your time with isolations except for biceps and triceps.

    • 2 months ago
      Anonymous

      Don't do this. Do an actual bodybuilding program, not a powershitting one, this shouldn't need to be said so often nowadays

  11. 2 months ago
    Anonymous

    You got to figure this shit out yourself past the soaking wet nooby phase.

  12. 2 months ago
    Anonymous

    steroids

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