Weight Training Programs for Strength and Hypertrophy: 2-Day and 4-Day Plans

Weight Training Programs for Strength and Hypertrophy: 2-Day and 4-Day Plans



Building muscle strength and hypertrophy requires a structured resistance training program that progressively challenges the muscles. Depending on your schedule and recovery capacity, a 2-day or 4-day weekly program can be highly effective. Before starting any training regimen, consult with a doctor to ensure it aligns with your health status.

2-Day Per Week Weight Training Program

This program is ideal for beginners or individuals with limited time. It focuses on compound movements to maximize efficiency and full-body development.

Day 1: Upper Body & Core

  1. Barbell Bench Press – 4 sets of 6-8 reps

  2. Pull-Ups (Assisted if needed) – 3 sets of 8-10 reps

  3. Overhead Shoulder Press (Dumbbell or Barbell) – 3 sets of 8-10 reps

  4. Bent-Over Rows – 3 sets of 8-10 reps

  5. Planks – 3 sets of 30-45 seconds

  6. Hanging Leg Raises – 3 sets of 10-12 reps

Day 2: Lower Body & Full-Body Power

  1. Barbell Squats – 4 sets of 6-8 reps

  2. Romanian Deadlifts – 3 sets of 8-10 reps

  3. Bulgarian Split Squats – 3 sets of 10 reps per leg

  4. Calf Raises – 3 sets of 12-15 reps

  5. Farmer’s Walk – 3 sets of 30-40 seconds

  6. Medicine Ball Slams – 3 sets of 12 reps

4-Day Per Week Weight Training Program

This program allows for greater volume and targeted muscle group focus, leading to optimal strength and hypertrophy gains.

Day 1: Upper Body – Push (Chest, Shoulders, Triceps)

  1. Barbell Bench Press – 4 sets of 6-8 reps

  2. Incline Dumbbell Press – 3 sets of 8-10 reps

  3. Seated Shoulder Press (Dumbbell or Barbell) – 3 sets of 8-10 reps

  4. Dips (Assisted if needed) – 3 sets of 8-10 reps

  5. Triceps Rope Pushdowns – 3 sets of 10-12 reps

Day 2: Lower Body – Strength Focus

  1. Barbell Squats – 4 sets of 6-8 reps

  2. Deadlifts – 4 sets of 5 reps

  3. Leg Press – 3 sets of 10 reps

  4. Lunges – 3 sets of 10 reps per leg

  5. Standing Calf Raises – 3 sets of 12-15 reps

Day 3: Upper Body – Pull (Back, Biceps, Rear Delts)

  1. Pull-Ups (Weighted if possible) – 3 sets of 8-10 reps

  2. Bent-Over Barbell Rows – 3 sets of 8-10 reps

  3. Face Pulls – 3 sets of 10-12 reps

  4. Barbell or Dumbbell Biceps Curls – 3 sets of 10 reps

  5. Reverse Flys – 3 sets of 12 reps

Day 4: Lower Body & Core – Power and Endurance

  1. Front Squats – 4 sets of 6-8 reps

  2. Romanian Deadlifts – 3 sets of 8-10 reps

  3. Step-Ups – 3 sets of 10 reps per leg

  4. Plank (Weighted if needed) – 3 sets of 45 seconds

  5. Russian Twists (Weighted if possible) – 3 sets of 12 reps per side

Key Considerations

  • Progressive Overload: Increase weight, reps, or sets gradually over time.

  • Rest Periods: 60-90 seconds for hypertrophy, 2-3 minutes for strength training.

  • Recovery: Ensure adequate sleep, hydration, and nutrition to maximize results.

  • Warm-Up & Cool-Down: Dynamic warm-ups and post-workout stretching are essential to prevent injury.

Following a well-structured training plan while prioritizing recovery and consistency will yield significant gains in both strength and muscle hypertrophy.

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