2-3 Day Per Week Whole Body Basic 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 a very basic whole body program aimed at beginners that focuses on mainly compound movements.
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.
You can choose the set volume (1 to 3 work sets) depending upon your experience and time available to train. I recommend starting with a single work set and increasing the number of sets as you become more advanced.
Feel free to substitute similar exercises based on your preference.
Workout A (Compound/Free Weights)
| Exercise | Sets * Reps @ RPE |
| Leg Press | 1-3 * 12-15 @ 8-9 |
| Romanian Deadlift | 1-3 * 12-15 @ 8-9 |
| Barbell Bench Press | 1-3 * 12-15 @ 8-9 |
| Cable Row | 1-3 * 12-15 @ 8-9 |
| Overhead Dumbbell Press | 1-3 * 12-15 @ 8-9 |
| Lat Pulldown | 1-3 * 12-15 @ 8-9 |
Workout B (Machine/Isolation)
| Exercise | Sets * Reps @ RPE |
|---|---|
| Leg Extension | 1-3 * 12-15 @ 8-9 |
| Leg Curl | 1-3 * 12-15 @ 8-9 |
| Machine Bench Press | 1-3 * 12-15 @ 8-9 |
| Machine Row | 1-3 * 12-15 @ 8-9 |
| Overhead Machine Press | 1-3 * 12-15 @ 8-9 |
| Underhand Grip Lat Pulldown | 1-3 * 12-15 @ 8-9 |