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

Exercise Sets * Reps @ RPE
Barbell Back Squat 1-2 * 10-12 @ 8-9
Romanian Deadlift 1-2 * 10-12 @ 8-9
Leg Extension DROP 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 Press 1-2 * 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 Row 1-2 * 10-12 @ 8-9
Dumbbell Bicep Curl DROP SET
1 * 12-15 @ 10 + THREE 20% DROPS

Workout B

Exercise Sets * Reps @ RPE
Leg Press 1-2 * 10-12 @ 8-9
Barbell Hip Thrust 1-2 * 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 Press 1-2 * 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 Pulldown 1-2 * 10-12 @ 8-9
Cable Row 1-2 * 10-12 @ 8-9
Cable Curl DROP SET
1 * 12-15 @ 10 + THREE 20% DROPS