Muscle Building Program: Science-Based Hypertrophy

The Science-Based Muscle Building Program

Building muscle is about three things: mechanical tension, metabolic stress, and recovery. This muscle building program delivers all three in an evidence-based structure.

The Weekly Split (6 days)

Day 1 — Push (Chest/Shoulders/Triceps)

Bench press — 4×6-8

Overhead press — 4×8-10

Incline DB press — 3×10

Lateral raises — 3×12

Triceps pushdowns — 3×12

Day 2 — Pull (Back/Biceps)

Deadlifts — 4×5

Pull-ups — 4×max

Barbell rows — 4×8

Face pulls — 3×15

Barbell curls — 3×10

Day 3 — Legs

Back squats — 4×6-8

Romanian deadlifts — 4×8

Leg press — 3×12

Walking lunges — 3×10/leg

Calf raises — 4×15

Day 4 — Push (lighter, higher reps) Day 5 — Pull (lighter, higher reps) Day 6 — Legs (lighter, higher reps) Day 7 — Rest

Volume targets

Chest: 12–20 sets/week

Back: 14–22 sets/week

Legs: 14–20 sets/week

Shoulders: 10–16 sets/week

Arms: 8–14 sets/week

Progressive overload rules

Every week, aim to do ONE of:

Add 2.5 kg to a compound lift

Add 1 rep to each set

Add 1 set to a muscle group

Nutrition

Calories: Maintenance + 10–15%

Protein: 2 g/kg body weight

Carbs: 4 g/kg

Fats: 1 g/kg

Let FTW build it for you

Instead of managing this muscle building program manually, let FTW's AI track your volume, progress your loads, and adjust your program weekly. The 5-persona system matches your training style to how you actually stay motivated.

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Muscle Building Program: Science-Based Hypertrophy

The Science-Based Muscle Building Program

The Weekly Split (6 days)

Volume targets

Progressive overload rules

Nutrition

Let FTW build it for you

Put this into practice with FTW Fitness

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