Check out our comparison chart below for a more comprehensive look into the programs, and keep reading on for more details on each.<\/p>\n\n\n\n
![\"Hypeterophy](\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Hypertrophy-I-240x300.png\")
<\/figure><\/div><\/div>- Main Focus:<\/strong> Muscle Hypertrophy<\/li>
- Best For:<\/strong> Newer Lifters (3+ months of experience)<\/li>
- Workouts Per Week:<\/strong> 3 to 5<\/li>
- Duration:<\/strong> 10 Weeks<\/li>
- Suggested Equipment:<\/strong> Barbell, Squat rack, Bench, Dumbbells and machines optional <\/li><\/ul><\/div><\/div><\/div>
GET TEMPLATE<\/a><\/div><\/div><\/div><\/div>\n\n\n\n![\"Hypertrophy](\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/10\/Hypertrophy-II-Template-240x300.webp\")
<\/figure><\/div><\/div>Best For Intermediates<\/div><\/div>Hypertrophy II Training Template<\/a><\/div><\/div><\/div>- Main Focus:<\/strong> Muscle Hypertrophy<\/li>
- Best For:<\/strong> Intermediates (6-12+ months of experience)<\/li>
- Workouts Per Week:<\/strong> 4 to 6<\/li>
- Duration:<\/strong> 10 Weeks<\/li>
- Suggested Equipment:<\/strong> Barbell, Squat rack, Bench, Dumbbells and machines optional <\/li><\/ul><\/div><\/div><\/div>
get template<\/a><\/div><\/div><\/div><\/div>\n\n\n\n![\"\"](\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/10\/Bodybuilding-I-Template-240x300.webp\")
<\/figure><\/div><\/div>Best For Advanced Lifters<\/div><\/div>Bodybuilding I Training Template<\/a><\/div><\/div><\/div>- Main Focus:<\/strong> Muscle Hypertrophy<\/li>
- Best For:<\/strong> Advanced Lifters (9-12+ months of experience)<\/li>
- Workouts Per Week:<\/strong> 4 to 6<\/li>
- Duration:<\/strong> 6 to 18+ Weeks<\/li>
- Suggested Equipment:<\/strong> Barbell, Squat rack, Bench, Dumbbells and machines optional <\/li><\/ul><\/div><\/div><\/div>
GET TEMPLATE<\/a><\/div><\/div><\/div><\/div>\n\n\n\n![\"\"](\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/06\/BB-II-240x300.png\")
<\/figure><\/div><\/div>Best For Advanced Lifters<\/div><\/div>Bodybuilding II Training Template<\/a><\/div><\/div><\/div>- Main Focus:<\/strong> Muscle Hypertrophy<\/li>
- Best For:<\/strong> Advanced Lifters (1-2+ Years of experience)<\/li>
- Workouts Per Week:<\/strong> 3 to 6<\/li>
- Duration:<\/strong> 6 to 32+ Weeks<\/li>
- Suggested Equipment:<\/strong> Barbell, Squat rack, Bench, Dumbbells and machines optional <\/li><\/ul><\/div><\/div><\/div>
get template<\/a><\/div><\/div><\/div><\/div>\n<\/div><\/div><\/div>\n\n\n\n<\/p>\n\n\n\n
Trusting the Barbell Medicine Approach<\/h2>\n\n\n\n
Hopefully, you\u2019ve already started to appreciate the depth of the conversation around hypertrophy we\u2019ve presented here and started to understand our data-driven and evidence-based approach. We provide a comprehensive service that includes the following;<\/p>\n\n\n\n
- \n
- An experienced team of trained professionals from various health-related backgrounds, from medical doctors and physical therapists to dietitians and performance coaches.<\/li>\n\n\n\n
- Personalized, evidence-based programs for our clients based on their goals, resources, and preferences.<\/li>\n\n\n\n
- Help is made available on every step of your journey, and we make sure to provide the best coaching and nutritional plans to ensure maximum gains without injury.<\/li>\n\n\n\n
- Dedicated coaching programs where we\u2019ll continuously measure your progress, which allows us to tweak your program and provide recommendations accordingly.<\/li>\n<\/ul>\n\n\n\n
We have a buzzing community of like-minded people currently training with us. We have worked with many professional athletes competing in different fields, such as Olympic weightlifting, bodybuilding, CrossFit and powerlifting.<\/p>\n\n\n\n
See for yourself. Log onto our forum<\/a> or follow us on Twitter<\/a>, Instagram<\/a>, and Facebook<\/a> to join our community of fitness enthusiasts, and see what others have to say (We\u2019ve also got super informative YouTube<\/a> and podcast<\/a> channels, which are totally worth checking out if you\u2019re into fitness content. Just sayin\u2019).<\/p>\n\n\n\n
What Are The Best Hypertrophy Training Programs?<\/h2>\n\n\n\n
- \n
- Hypertrophy I Template<\/li>\n\n\n\n
- Hypertrophy II Template<\/li>\n\n\n\n
- Bodybuilding I Template<\/li>\n\n\n\n
- Bodybuilding II Template<\/li>\n<\/ul>\n\n\n\n
Choosing the right program may be hard, especially if you\u2019re not an experienced coach or lifter. Beginners have different needs than advanced lifters, and your program is going to look quite different depending on your fitness level. So, we\u2019ve handpicked two programs that can help you based on where you\u2019re at in your fitness journey. And better yet, if you\u2019re not sure which program is right for you, or you feel like none of them are a good fit, we can also create a personalized hypertrophy program<\/a> tailored just for you.<\/p>\n\n\n\n
1. Hypertrophy I Template<\/h3>\n\n\n\n
<\/p>\n\n\n\n
For new lifters<\/div><\/div><\/div><\/div>![\"Hypertrophy](\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/10\/Hypertrophy-I-Template-240x300.webp\")
<\/figure><\/div><\/div>- Main Focus:<\/strong> Muscle Hypertrophy<\/li>
- Best For:<\/strong> Newer Lifters (3+ months of experience)<\/li>
- Workouts Per Week:<\/strong> 3 to 5<\/li>
- Duration:<\/strong> 10 Weeks<\/li>
- Suggested Equipment:<\/strong> Barbell, Squat rack, Bench, Dumbbells and machines optional <\/li>
- Price:<\/strong> $54.99<\/li><\/ul><\/div><\/div><\/div>
Get Training Template<\/a><\/div><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<\/p>\n\n\n\n
The Hypertrophy I training template is a 10-week program for newer lifters who want to prioritize hypertrophy after completing a beginner program<\/a>, but it will also work for more seasoned lifters who have either haven\u2019t focused on hypertrophy in a while (or ever) or who are wanting to spend less time in the gym for a little bit.<\/p>\n\n\n\n
It includes three lifting workouts consisting of hypertrophy-focused exercises and rep schemes, along with two general physical preparedness<\/strong><\/a>(GPP) workouts that include conditioning and direct arm, upper back, and core work. The GPP workouts can be performed after a lifting session or on separate days.<\/p>\n\n\n\n
While this program does focus on hypertrophy, it is also likely to improve strength in the movements trained.<\/p>\n\n\n\n
<\/p>\n\n\n\n
2. Hypertrophy II Template<\/h3>\n\n\n\n
<\/p>\n\n\n\n
FOR INTERMEDIATES<\/div><\/div><\/div><\/div><\/figure><\/div><\/div>- Main Focus:<\/strong> Muscle Hypertrophy<\/li>
- Best For:<\/strong> Intermediates (6-12+ months of experience)<\/li>
- Workouts Per Week:<\/strong> 4 to 6<\/li>
- Duration:<\/strong> 10 Weeks<\/li>
- Suggested Equipment:<\/strong> Barbell, Squat rack, Bench, Dumbbells and machines optional <\/li>
- Price:<\/strong> $54.99<\/li><\/ul><\/div><\/div><\/div>
Get Training Template<\/a><\/div><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<\/p>\n\n\n\n
The Hypertrophy II program is aimed at more intermediate and advanced lifters with six to 12 months of experience or more in barbell lifting. Due to its higher volume and training stressl, we don\u2019t recommend this template for lifters without a significant lifting history. It just won\u2019t work as well as something more appropriately dosed.<\/p>\n\n\n\n
This program is also 10 weeks long and much like Hypertrophy I, it\u2019s aimed at increasing muscle mass rather than maximal strength. Nevertheless, we expect users to gain strength in the movements they select.<\/p>\n\n\n\n
It includes four lifting workouts consisting of hypertrophy-focused exercises and rep schemes, along with two general physical preparedness<\/strong><\/a> (GPP) workouts that include conditioning and direct arm, upper back, and core work. The GPP workouts can be performed after a lifting session or on separate days.<\/p>\n\n\n\n
<\/p>\n\n\n\n
3. Bodybuilding I Template<\/h3>\n\n\n\n
<\/p>\n\n\n\n
for advanced lifters<\/div><\/div><\/div><\/div>![\"\"](\"https:\/\/www.barbellmedicine.com\/wp-content\/uploads\/2023\/05\/Bodybuilding-240x300.png\")
<\/figure><\/div><\/div>- Main Focus:<\/strong> Muscle Hypertrophy<\/li>
- Best For:<\/strong> Advanced Lifters (9-12+ months of experience)<\/li>
- Workouts Per Week:<\/strong> 4 to 6<\/li>
- Duration:<\/strong> 6 to 18+ Weeks<\/li>
- Suggested Equipment:<\/strong> Barbell, Squat rack, Bench, Dumbbells and machines optional <\/li>
- Price:<\/strong> $54.99<\/li><\/ul><\/div><\/div><\/div>
Get Training Template<\/a><\/div><\/div><\/div><\/div><\/div><\/div>\n\n\n\n<\/p>\n\n\n\n
The Bodybuilding II program is aimed at more advanced lifters with at least nine to 12 months of experience or more in barbell lifting.While similar to our hypertrophy templates, the Bodybuilding I Template includes more isolation work, more training volume, and some advanced techniques designed to maximize muscular hypertrophy.<\/p>\n\n\n\n
A quick note.It is likely that some individuals will actually respond better, e.g. gain more muscle, to some of our other programs, given that there are large differences in how individuals respond to a given program.[1] However, these templates and accompanying text serve as a guide for prioritizing muscular size.<\/p>\n\n\n\n
The Bodybuilding I Template includes three 6-Week Templates. These templates, e.g. Block I, II and III, can be run in succession as a one long hypertrophy-focused training cycle or one off as a single block of training. In general, we\u2019d recommend individuals starting with the Bodybuilding I before graduating to the Bodybuilding II and, similarly, completing Bodybuilding II before Bodybuilding III. A 25-page eBook discussing the science of hypertrophy, nutrition, and programming is also included.<\/p>\n\n\n\n
In each mesocycle, the weekly program includes both resistance training and aerobic conditioning in order to both increase muscular size and meet the current exercise guidelines for health purposes. [2]<\/p>\n\n\n\n
Each block consists of four days of resistance training involving three to six exercises per day. Over the course of the training week, all the major muscle groups are hit with what we predict is the correct amount of volume, intensity, and frequency, to drive muscular hypertrophy. Also included are two general physical preparedness<\/strong><\/a> (GPP) workouts of conditioning that include conditioning and direct arm, upper back, and core work. The GPP workouts can be performed after a lifting session or on separate days.<\/p>\n\n\n\n
This program is even more focused on muscle mass over strength than the Hypertrophy Templates. Despite this, we still expect the user to gain strength in the movements he or she picks on the customizable template due to the considerable overlap between training for strength versus size. Specifically, both goals require resistance training to load the musculoskeletal system through a relatively large range of motion, using a variety of rep ranges, and employing a similar proximity to failure in order to generate adaptations in the muscle, nervous system, bony skeleton, and more.<\/p>\n\n\n\n
- Best For:<\/strong> Advanced Lifters (9-12+ months of experience)<\/li>
- Best For:<\/strong> Intermediates (6-12+ months of experience)<\/li>
- Best For:<\/strong> Newer Lifters (3+ months of experience)<\/li>
- Main Focus:<\/strong> Muscle Hypertrophy<\/li>
- Best For:<\/strong> Advanced Lifters (1-2+ Years of experience)<\/li>
- Best For:<\/strong> Advanced Lifters (9-12+ months of experience)<\/li>
- Best For:<\/strong> Intermediates (6-12+ months of experience)<\/li>
- Best For:<\/strong> Newer Lifters (3+ months of experience)<\/li>