Hypertrophy Training: How to train all muscle groups during the week

February 11, 2025

Muscle hypertrophy requires a structured training plan to ensure adequate activation and recovery of all muscle groups. An effective approach to maximizing muscle gains throughout the week is to divide your training by muscle group, using dumbbells and bodyweight as the primary tools.

This weekly plan focuses on four training sessions, ensuring that all muscles are fully worked:

Weekly Training Split

Monday: Biceps and Chest
Tuesday: Back and Triceps
Wednesday: Rest or light mobility training
Thursday: Legs
Friday: Shoulders and Abs
Saturday and Sunday: Rest or optional cardio and active recovery training

Tips for Maximizing Hypertrophy

Load progression : Gradually increase the weight of the dumbbells as you gain strength.
Time under tension : Perform the exercises in a controlled manner to prolong muscle tension.
Adequate rest : Give your muscles the time they need to recover (48 hours before repeating a muscle group).
Nutrition and hydration : Consume adequate protein and carbohydrates to maximize muscle gains.

This training plan allows all muscle groups to be stimulated throughout the week, promoting balanced and progressive growth. Adapt the distribution according to your routine and level of experience to obtain the best results!

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