2-3 Day Per Week "Busy Man" Hypertrophy Plan

This program can be used for either 2 (such as Monday and Thursday) or 3 non-consecutive days per week (such as Monday, Wednesday, and Friday). It is meant to be a time-efficient program for people who have limited training time.

There is an A and a B workout. If you do this 3 days per week, you can do ABA the first week, then BAB the next week, and so on.

This program involves drop sets on isolation movements. You do a set of 12-15 reps to failure, then immediately drop the weight 20% and do as many reps as possible (AMRAP). Then drop 20% again and AMRAP. Then a third 20% drop and AMRAP. For more info on drop sets, check out my evidence-based guide.

Each muscle group is trained 2-3 times per week. If we count each drop set as 3 regular sets, then weekly volume per muscle group is 8 - 15 sets depending upon which volume and frequency combination you choose. These volume and frequency combinations are in line with the guidelines established by my Volume Bible and Frequency Bible.

Feel free to substitute similar exercises based on your preference.

Workout A

ExerciseSets * Reps @ RPE
Barbell Back Squat1-2 * 10-12 @ 8-9
Romanian Deadlift1-2 * 10-12 @ 8-9
Leg ExtensionDROP SET
1 * 12-15 @ 10 + THREE 20% DROPS
Lying Leg Curl DROP SET
1 * 12-15 @ 10 + THREE 20% DROPS
Standing Calf Raise DROP SET
1 * 12-15 @ 10 + THREE 20% DROPS
Incline Dumbbell Bench Press1-2 * 10-12 @ 8-9
Machine Fly DROP SET
1 * 12-15 @ 10 + THREE 20% DROPS
Rope Pushdown DROP SET
1 * 12-15 @ 10 + THREE 20% DROPS
Lat Pulldown (Slightly wider than shoulder width grip)1-2 * 10-12 @ 8-9
One Arm Dumbbell Row1-2 * 10-12 @ 8-9
Dumbbell Bicep Curl DROP SET
1 * 12-15 @ 10 + THREE 20% DROPS

Workout B

ExerciseSets * Reps @ RPE
Leg Press1-2 * 10-12 @ 8-9
Barbell Hip Thrust1-2 * 10-12 @ 8-9
Leg Extension DROP SET
1 * 12-15 @ 10 + THREE 20% DROPS
Standing Leg Curl DROP SET
1 * 12-15 @ 10 + THREE 20% DROPS
Standing Calf Raise DROP SET
1 * 12-15 @ 10 + THREE 20% DROPS
Flat Dumbbell Bench Press1-2 * 10-12 @ 8-9
Machine Fly DROP SET
1 * 12-15 @ 10 + THREE 20% DROPS
Skullcrusher DROP SET
1 * 12-15 @ 10 + THREE 20% DROPS
Close Grip Lat Pulldown1-2 * 10-12 @ 8-9
Cable Row1-2 * 10-12 @ 8-9
Cable Curl DROP SET
1 * 12-15 @ 10 + THREE 20% DROPS

Get the latest science on muscle gain and fat loss every month

Keeping up with the research is tough, so let me do the work for you. Consider signing up for the Weightology Research Review. I cover 8 studies per month and break everything down for you, so you don't need a PhD to interpret the data. You also get access to an archive of nearly 300 video and written reviews, evidence-based guides, Q&A's, and more. Click here to learn more.

Want some sample content before you buy?

Get Instant Access to Free Research Reviews!