Muscle Hypertrophy Exercises for Beginners Level 3
After 24 weeks of training your patience is now paying off. The shapely muscles now start growing in size. By now you would be recruiting more muscles during your exercise. The compound exercises in your earlier schedules were meant to recruit the supporting muscles during exercise. From this stage onwards more isolation exercises involving single joint movements will be included in your schedule. After the Muscle Hypertrophy Exercises for Beginners Level 2, we shall now introduce you to the Muscle Hypertrophy Exercises for Beginners Level 3.
Your beginner status will be over in 6 weeks from now. Your large muscles are now supported by the smaller supporting muscles during intense exercise and muscle hypertrophy will result in larger shapely muscles. All your joints would have adapted to the newer levels of activity and stress. Your muscle cells would have developed a lot more insulin receptors to allow more Glucose and Nutrition to enter and contribute to muscle growth. For the first time specific Abdominal exercises are introduced.
For details about Intense Exercise, Nutrition and Recovery please refer to Muscle Toning Exercises for Beginners.
Muscle Hypertrophy Exercises for Beginners – Level 3
This schedule is for developing muscles by imposing stress through isolation exercises. During this phase the emphasis is on increasing the intensity and duration of exercises. The individual gains mass, strength and improves technique.
Workout schedule, 4 days in a week, after 10 minutes of warm up exercises. Perform 3 sets each of 12 repetitions, using a weight which you cannot lift more than 12 times. Rest between sets – 1 to 2 minutes
Day 1 & Day 3 (eg. Mon and Thu ) Legs, Back, Biceps
1. Leg Extension
2. Leg Curl
3. Standing Calf Raises
4. Lats Pull Down
5. Barbell Rowing
6. Incline bench Dumbell Curls
7. Preacher Curls
Day 2 & Day 4 ( eg. Tue and Fri ) Chest, Shoulder, Triceps
1. Flat Bench Dumbell Press
2. Decline Bench Press
3. Arnold Press
4. Upright Rows (Barbell or Cable )
5. Lying Down Triceps Extension
6. Triceps Dumbell Kickbacks
7. Abs crunches
- Remember to cool down and stretch before you leave the Gymnasium.
We recommend the ‘Muscle Hypertrophy Exercises for Beginners Level 3’ for a period of 6 weeks after which you can start with the schedule given in Muscle Hypertrophy Exercises for Intermediates Level 1

Muscle Hypertrophy Exercises for Beginners Level 2
After 18 weeks of training you must be feeling the effect in your muscles. The rewards of increased strength and stamina are now felt. The way you walk and the body confidence would have improved significantly. The time and energy was well spent to start growing shapely muscles. After the Muscle Hypertrophy Exercises for Beginners Level 1, we shall now introduce you to the Muscle Hypertrophy Exercises for Beginners Level 2.
We don’t want to call you a beginner now, but for the body you are a beginner. The vast array of signaling systems have just begun to recognize that you may subject the body to more intense physical stress. For details about Intense Exercise, Nutrition and Recovery please refer to Muscle Toning Exercises for Beginners.
Muscle Hypertrophy Exercises for Beginners – Level 2
This schedule is for developing muscle mass by imposing stress on all types of muscle fibers (fast twitch, intermediate twitch and slow twitch fibers). During this phase the emphasis is on increasing the intensity and adding free weight exercises. The individual gains mass and improves technique. This is a preparatory phase before moving on to the next level
Workout schedule, 4 days in a week, after 10 minutes of warm up exercises. Perform 2 sets each of 12 repetitions, using a weight which you cannot lift more than 12 times. Rest between sets – 1 minute
Day 1 & Day 3 (eg. Mon and Thu ) Legs, Back, Biceps
1. Squats
2. Leg Press
3. Leg Curl
4. Seated Calf Raises
5. Pulley Rowing
6. One arm Dumbell Rowing
7. Barbell Curls
8. Concentration Curl (Dumbell)
Day 2 & Day 4 ( eg. Tue and Fri ) Chest, Shoulder, Triceps
1. Flat Bench Press
2. Incline Machine Press
3. Flat Flyes
4. Military Press (Barbell Press)
5. Dumbell Lateral (Side) Raises
6. Shrugs
7. French Dips (Triceps Dips)
8. Triceps Dumbell Extension
- Remember to cool down and stretch before you leave the Gymnasium.
We recommend the ‘Muscle Hypertrophy Exercises for Beginners Level 2’ for a period of 6 weeks after which you can start with the schedule given in Muscle Hypertrophy Exercises for Beginners Level 3

Muscle Hypertrophy Exercises for Beginners - Level 1
After 12 weeks of training you must be raring to go and lift heavy. In order to build a great body, we urge you to lay the foundation first. After the Muscle Building Exercises for Beginners we shall now introduce you to the Muscle Hypertrophy Exercises for Beginners Level 1. You might be thinking ‘how long are you going to call me a beginner?’
Once you see and go through the three levels of Muscle Hypertrophy Exercises for beginners, you will thank yourself for being patient. For details about Intense Exercise, Nutrition and Recovery please refer to Muscle Toning Exercises for Beginners.
Muscle Hypertrophy Exercises for Beginners – Level 1
This schedule is for developing muscle mass by imposing greater stress on all types of muscles. During this phase the emphasis is on increasing the stamina and endurance. The individual gains some mass and increases stamina, endurance and improves technique further. This is a preparatory phase before moving on to the next level
Workout schedule, 4 days in a week, after 10 minutes of warm up exercises. Perform 2 sets each of 12 repetitions, using a weight which you cannot lift more than 12 times. Rest between sets – 1 minute
Day 1 & Day 3 (eg. Mon and Thu )
1. Smith squat
2. Lunges
3. Romanian Dead Lift (Stiff Leg)
4. Wide Squat or Abduction / Adduction
5. Calf Raises
6. Ab Machine Crunches
7. Dumbell Side Bends
Day 2 & Day 4 ( eg. Tue and Fri )
1. Lats pull down – narrow grip – palm facing towards body
2. T bar Rowing or Barbell Rowing
3. Flat bench press
4. Incline Dumbell Flyes
5. Dumbell front raises
6. Dumbell Lateral (Side) Raises
7. Biceps Curls
8. Triceps Pushdown or French Press
- Wed, Sat and Sunday Rest, no cardio also.
- Remember to cool down and stretch before you leave the Gymnasium.
We recommend the ‘Muscle Hypertrophy Exercises for Beginners Level 1’ for a period of 6 weeks after which you can start with the schedule given in Muscle Hypertrophy Exercises for Beginners Level 2

After the Muscle Toning Exercises you are now ready to step up your routine. You will now move to the muscle building exercises for beginners. For details about Intense Exercise, Nutrition and Recovery please refer to Muscle Toning Exercises for Beginners .
Muscle Building Exercises – Schedule for Beginners
This schedule is for recruiting more muscles into your workout. Many of the secondary muscles which play a supporting role are also now involved in your exercises. During this phase the emphasis is on increasing the range of exercises. Apart from exercises involving multiple joints, now there are free weight exercises and also exercises involving single joints. The individual improves technique and whole muscle groups begin to get recruited for the exercises. This is a preparatory phase before moving on to the next level. Be patient, the results will be worth the wait.
Workout schedule, 3 alternate days in a week, after 10 minutes of warm up exercises. Perform 1 set each of 12 repetitions, using a weight which you cannot lift more than 12 times.
1. Leg Press
2. Lunges
3. Leg Curl
4. Calf Raises
5. Lats pull down
6. Seated Pulley Rowing
7. Flat bench Dumbell Press
8. Flat bench Dumbell flyes
9. Dumbell Lateral (Side) Raises
10. Biceps Curls
11. Triceps Pushdown or Extension
12. Abs Crunches
- Cardio exercises for 15 minutes after the weight training schedule is completed.
- Remember to cool down and stretch before you leave the Gymnasium.
We recommend the Muscle Building Exercises for a period of 6 weeks after which you can start with the schedule given in Muscle Hypertrophy Exercises for Beginners Level 1

The beginners schedule is for developing form and technique. During this phase the emphasis is on low intensity and moderate intensity exercises. This is also the phase where protein intake should be gradually increased. The individual gets a fair idea of the technique of performing the various exercises. It also allows time for the tendons and joints to adjust to the new form of stress.
Workout schedule, 3 alternate days in a week, after 10 minutes of warm up exercises. Perform 1 set each of 12 repetitions, using a weight which you cannot lift more than 12 times.
1. Leg Extension
2. Leg Curl
3. Leg Press
4. Lats Pulldown
5. Chest Press / Pec Dec
6. Overhead shoulder press
7. Biceps Curls
8. Triceps Pushdown or Extension
9. Abs Crunches
- Cardio exercises for 15 minutes after the weight training schedule is completed.
- Remember to cool down and stretch before you leave the Gymnasium.
We recommend the Muscle Toning Exercises for a period of 6 weeks after which you can start with the schedule given in Muscle Building Exercises for Beginners

Muscle Hypertrophy or growth is a result of three important aspects; Intense Exercise, Nutrition and Recovery. Optimum Muscle Hypertrophy will occur only when all the three aspects are balanced. After a brief look at the three important aspects we shall present a muscle building plan for beginners. The program is designed to initially develop form and technique after which the Athlete is ready for progressive increases in load and variety of exercises.
Intense Exercise
When an intense stress is applied to a muscle, the body starts the adaptation process which gets completed when there is adequate nutrition and recovery period. Muscle building is thus an adaptation by the body, which makes the muscles grow bigger and stronger.
When the exercise or stress applied is intense, the body produces Growth Hormone, Testosterone and a variety of other signaling molecules to help the muscle building process. At the same time the overall metabolic rate remains elevated for at least a few hours in which fat is used for energy purposes.
When the exercise intensity is low or when the body can easily perform the exercise, these adaptation programs are not invoked by the body. As we perform an exercise with a particular weight for a week or two, our body gets used to the weight and it is no longer intense for the body.
Bodybuilders worldwide follow the principle of Progressive Overload (periodic increases in weight load) to ensure that the exercise is intense for the body.
The metabolic rate is improved for a longer period with intense exercise, compared to low intensity exercises. Low intensity exercises burn more fat during the exercise.