HPMP 5-Day Hypertrophy Starter Program

By Coach Mike D - HPMP Training System

You don’t need to train like a pro. You just need to train with purpose. This plan builds your body and your discipline. It’s designed for beginners, men and women, and adaptable to any gym setup.

Program Goal

This program focuses on building muscle, improving strength, and developing consistency. It trains each muscle group twice per week using controlled tempo, beginner-safe exercises, and proven hypertrophy principles.

Weekly Split Overview

Day	Focus	Muscle Groups
Monday	Upper 1	Chest, Shoulders, Triceps
Tuesday	Lower 1	Quads, Glutes, Hamstrings
Wednesday	Rest / Active Recovery	Cardio, Stretching, Foam Rolling
Thursday	Push / Pull Combo	Back, Rear Delts, Biceps
Friday	Lower 2	Quads, Glutes, Calves
Saturday	Full Upper	Chest, Back, Arms
Sunday	Rest	Sleep & Recovery

Hypertrophy is about time under tension — not ego. Focus on controlled movement, good form, and progressive improvement.

Training Guidelines

• Tempo: 2–3 seconds lowering, 1 second lifting.

• Rest: 60–90 seconds between sets.

• Reps: 8–12 for compounds, 12–15 for isolations.

• Progression: When you hit top of rep range with perfect form, increase weight slightly.

• Failure: Save failure for isolation work and drop sets.

• Tracking: Log sets, reps, and weights to monitor progress.

Day 1: Upper 1 (Chest, Shoulders, Triceps)

Exercise	Sets	Reps	Notes
Flat Dumbbell Press	4	8–12	Control each rep, full stretch.
Seated Shoulder Press	3	8–10	Slight incline for joint comfort.
Incline Chest Press	3	10–12	Keep a steady tempo, avoid arching back.
Lateral Raises	3	15	Light weight, long tension.
Triceps Rope Pushdown	3	12–15	Elbows stay pinned, slow reps.

Day 2: Lower 1 (Quads, Glutes, Hamstrings)

Exercise	Sets	Reps	Notes
Leg Press or Goblet Squat	4	10–12	Push through heels, control descent.
Romanian Deadlift	3	10	Hinge from hips, flat back.
Walking Lunges	3	10/leg	Short, steady steps for control.
Leg Curl (Machine)	3	12–15	Slow, controlled reps.
Standing Calf Raise	4	15–20	Full stretch and squeeze.

Day 3: Push / Pull Combo (Back, Rear Delts, Biceps)

Exercise	Sets	Reps	Notes
Lat Pulldown or Assisted Pull-Up	4	8–12	Lead with elbows, full stretch.
Seated Row	3	10–12	Squeeze shoulder blades.
Rear Delt Fly	3	15	Small range, feel the burn.
Hammer Curl	3	12	Control up and down.
Preacher Curl	3	12–15	Squeeze and pause at the top.

Day 4: Lower 2 (Quads, Glutes, Calves)

Exercise	Sets	Reps	Notes
Barbell or Smith Squat	4	8–10	Go as deep as mobility allows.
Bulgarian Split Squat	3	10/leg	Balance and control.
Leg Extension	3	12–15	Pause at the top.
Seated Leg Curl	3	12–15	Full stretch, slow pull.
Seated Calf Raise	5	20	Constant tension, full range.

Day 5: Full Upper (Chest, Back, Shoulders, Arms)

Exercise	Sets	Reps	Notes
Incline Dumbbell Press	3	10	Upper chest finisher.
Machine Chest Fly	3	12–15	Squeeze through chest.
Lat Pulldown	3	10–12	Full range, smooth control.
Cable Lateral Raise	3	15	Light and steady.
Cable Triceps Pressdown	3	12	Elbows stay locked.
Alternating Dumbbell Curl	3	12	Focus on one side at a time.

Nutrition & Recovery

• Protein: 1g per pound of body weight, divided over 4–5 meals.

• Carbs: Your training fuel — eat around workout time.

• Fats: Support hormones and joint health.

• Hydration: Aim for ½ to 1 gallon of water daily.

• Vitamins - Multi Vitamin / Fish Oil / Magnesium

• Sleep: 7–9 hours per night — growth happens in rest.

Hypertrophy starts in the kitchen — not the gym. Be consistent with nutrition and recovery.

Coach’s Message

You don’t grow from doing more — you grow from doing better. Every rep teaches you control and patience. Show up, lift smart, and focus on long-term consistency. That’s the HPMP way.