10 Best Bodybuilding and Hypertrophy Programs to Build Muscle in 2023 [In-Depth Review]

On top of that, most reviews are not evidence-based. So, it’s hard to tell how much muscle you’ll actually build on that program. This review will be different.

In this in-depth review:

• I compare 10 of the best hypertrophy training programs using a systematic approach
• I rate each program by giving it 1 to 5 points along 10 proven training principles
• These principles are well-established and include progressive overload, specificity, intensity of effort, and more

These principles are based on the best available evidence and I’ve seen them firsthand when I conducted scientific studies into hypertrophy training as part of my exercise science PhD.

Why you should listen to me

I followed a muscle-building program for the first time in 1999, and I’ve completed many more since. I’ve done everything from traditional body-part splits, to full body routines, to complex two-a-day sessions. Some produced results, while others were disappointing.

After studying programming at the PhD level and working with dozens of clients, I now understand what made the programs I followed effective or not.

So, in this article, I’ll not only rate 10 of the most popular bodybuilding programs, but also teach you how to identify an effective program.

Full disclosure: In a previous article for this blog, I was paid to review the best bodybuilding apps. About one year later, that review is a the top of Google.

So, the team behind this blog hired me again to write this review the best programs to build muscle. They also design hypertrophy programs for their smart workout app Dr. Muscle. So, their program is included in this review, alongside other popular programs. But I can confirm my ratings were posted as is, and that no one tried to influence them.

THE BEST BODYBUILDING & HYPERTROPHY PROGRAMS—IN A NUTSHELL
In case you’re in a hurry, are the highlights of our findings.

First, let’s acknowledge that any of these programs will induce some muscle hypertrophy. The big question at hand is: which program applies the training variables in a manner that is safe, effective, and sustainable.

Tied for first, with 49.5 points each, are Garret Reid’s Dr. Muscle Hypertrophy program and Brad Schoenfeld’s Max Muscle program. Both programs best meet the criteria of effective daily planning (i.e.: sets, reps, exercises) and long term planning (i.e.: progressive overload, variation, fatigue management).

In a close runner three-way tie, we have Layne Norton’s PHAT, Allan Bacon’s Iron Forged, and Matt Mill’s Beat up Powerlifter programs. Each of these, with some very small self-administered tweaks to either progressive overload, variation, or fatigue management, could be just as highly rated and effective..

How to build muscle

Before we review the best hypertrophy training programs, we need to be clear on what builds muscle.

To learn more, see my Definitive Guide to Muscle Hypertrophy Workout for Beginners.

In short, it comes down to muscle proteins. As you may know, muscles are composed of proteins. These proteins oscillate between periods of protein synthesis (building) and protein degradation (breaking down). When protein synthesis exceeds protein breakdown, there is an increase in net muscle protein. When this occurs successively for several weeks in a row, muscle hypertrophy ensues.

When combined with dietary protein ingestion, the various physiological stressors associated with resistance training provide the signals necessary to stimulate muscle protein synthesis.

To ensure these stressors are effective, a number of principles need to be taken into consideration when developing a muscle-building program. These variables are categorized into periodization variables (long-term planning in excess of one month) or prescription variables (short-term planning of weekly or daily).

Table 1—Periodization variables of hypertrophy training programs

Table 2 – Prescription variables of hypertrophy training programs

Comparing the best bodybuilding training programs

Each program was systematically evaluated with the rating scale found in Table 3 (below). Programs were quantitatively rated based upon each variable with a 1 to 5 scale, with 50 maximal points possible.

I’ll tell you right away:

Of the 10 programs reviewed, tied for first, with 49.5 points each, are Brad Schoenfeld’s Max Muscle program and Garett Reid & Carl Juneau’s Dr. Muscle Hypertrophy program. Both programs best meet the criteria of effective daily planning (i.e.: sets, reps, exercises) and long term planning (i.e.: progressive overload, variation, fatigue management). Jump ahead to learn more.

Some programs provided elaborate descriptions and instructions, including objectives and the kind of lifter the program was designed for, while others did not. In the case that the intended level of trainee was not indicated, I rated it from the vantage of an intermediate lifter.

Table 3—Rating system for the variables of hypertrophy exercise programming

Following the quantitative evaluation, a qualitative evaluation of pros, cons, and overall impressions are given for each program.

Arnold Schwarzengger—Volume Workout Routines

Description: This is a 16-week, 6 day per week program purportedly used by Arnold Schwarzenegger during much of his bodybuilding training. The program is targeted for advanced trainees, and splits the body into three days that repeat twice per week: Chest and back, shoulders and arms, and legs and lower back.

Table 4 — Ratings for Arnold Schwarzengger’s Volume Workout

Overall assessment: The exercises, sets, reps and volume within this program are more than enough to elicit hypertrophy responses in nearly any advanced trainee. There are two major concerns within this program. The first concern relates to progressive overload and fatigue management. Performing 20+ sets per muscle group to failure weekly is likely to result in significant fatigue accumulation that will need to be managed with monthly to bi-monthly deloads, but isn’t. The second major concern is the lack of variability: performing the same exercises, sets, and reps for 16 weeks straight is likely to result in a plateau within the first 8 weeks, and if continued could result in overreaching/training and an increased risk of overuse injury.

Garett Reid & Carl Juneau —Dr. Muscle Progressive Overload Training Programs

Description: An 8 week, 3- or 4-day program (for either a home gym or commercial gym, respectively) based on the principle of progressive overload. The description does not specify a trainee level, however, we can surmise based upon the write it up that the program is targeted for beginner to intermediate trainees. The 3-day is a full body plan while the 4-day is an upper/lower split. Most days are set up with 3-4 main lifts (generally multi-joint, barbell movements) and 4-5 accessory lifts (mostly single-joint movements). The main lifts are performed with repetitions at the low end of the hypertrophy range (5 reps) and the accessory lifts are performed within the low/mid range (8-12).

Table 5— Ratings for Garret Reid’s Dr. Muscle Progressive Overload Training Programs

Overall assessment: This program applies training variables in a manner that can effectively induce hypertrophy in a variety of populations. The biggest strength to this program is the specific application of progressive overload at an appropriate rate (slower is often more sustainable in the long-term).

Layne Norton—Power Hypertrophy Adaptive Training (PHAT)

Table 6 — Ratings for PHAT (Power Hypertrophy Adaptive Training)

Overall assessment: PHAT is more of a training system than a rigid program. The fluidity of the system allows the trainee to personalize movement selection, variation and fatigue management based upon individual responses. The specificity, volume, and intensity of the program are effective to induce muscle hypertrophy. This program could be improved by providing more specific guidelines to progress the overload. The effectiveness of the low volume/load speed repetitions on the “hypertrophy days” is questionable, and individuals whose major objective is muscle hypertrophy would probably be better suited swapping this schematic for a more traditional hypertrophy set and rep scheme.

Muscle & Strength—Mass Building Program

Table 7 – Ratings for 10 Week Mass Building Program

Overall assessment: This 10-week mass building plan can be effective, but there are some assumptions to make. We first assume the advanced trainee will attempt to increase the weights every session (to apply progressive overload) and will use a high intensity of effort taking sets close to failure (to apply an effective relative intensity). The major concerns with this program are the lack of variation and fatigue management. Monotony of doing the same exercises and reps for 10 weeks can have both negative psychological and physiological effects, and there’s a good possibility of plateauing and even overreaching by training hard for 10 weeks straight (poor fatigue management).

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Brandon Campbell—Power Hypertrophy Upper Lower Workouts (PHUL)

Description: A 12-week, 4 day/week routine for intermediate lifters that follows an upper/lower split. The first two training days are defined as “power” days with low reps and heavy weight, and the last two training days are designated hypertrophy days with moderate reps and weight. This program is similar to a style of training that’s been termed powerbuilding (training for strength and muscle hypertrophy each week). The trainee is instructed to begin with fewer sets as they become accustomed to the workout. The trainee is also instructed to cease all sets one repetition prior to failure.

Table 8 – Ratings for Power Hypertrophy Upper Lower (P.H.U.L.) Workout

Overall assessment: There’s enough volume and specificity in this program that would make it effective if someone were to apply their own progressive overload schematic. Concerns with this program include the negative physiological and psychological effects associated with performing the same exercise and set/rep paradigm for 12 weeks, and the high possibility of plateauing and even overreaching training hard for 12 weeks straight (poor fatigue management).

Matt Mills—Bodybuilding Program for the Beat Up Powerlifter

Description: While not exclusively for powerlifters, this program was designed with the post-competition strength athlete or beat-up heavy lifter in mind. The program focuses on hypertrophy, and although not extraordinarily metabolically challenging, according to the programmer’s description, is perfect for anyone who considers anything over 5 reps of cardio. The program itself consists of two 4-week mesocycles separated into a 4-day upper/lower body split.

Table 9 – Ratings for 8-Week Bodybuilding Program for the Beat Up Powerlifter

Overall assessment: This program applies the training principles in a manner that will induce hypertrophy, and, given the lower loads that will be used with some of the tempo (i.e.: rest-pause) sets, seems particularly appropriate for strength athletes following a period of heavy loading. The strengths of this program are the application of prescribed variation and overload, while a potential weakness is the lack of a deload or instructions of what to do following the 8 weeks.

Allan Bacon—Irong Forged Training

Description: Iron Forged Training is a system that can either be set up as a 3-day per week full body for beginners or a 4 or 5 day split for more experienced/advanced lifters. The program combines high load, low repetition strength-focused work with more traditional hypertrophy paradigms (aka: “power building”). The 4 day is an upper/lower split, with two exercises heavily loaded each day (i.e,: 5×5, 6×4, or 8×3). The 5 day is a hybrid, with two heavy days, including two exercises on each of these days heavily loaded, and 3 days performed in the more traditional hypertrophy paradigm. The program doesn’t specify a rigid duration, but does suggest training cycles should be followed for 8-16 weeks.

Table 10 — Ratings for Iron Forged Training

Overall assessment: Iron Forged is not a static program, but a training system similar to PHAT and some others reviewed herein. The fluidity of the system allows for significant personalization of the program according to individual needs and responses. Nearly all the training variables are prescribed in such a way that will effectively and safely induce muscle hypertrophy when correctly followed. A major strength of the program is criteria provided for applying progressive overload and managing fatigue. The only major weakness associated with this system is the lack of criteria and instructions for applying variation.

Brad Schoenfeld—M.A.X Muscle Plan

Description: The Max Muscle Plan is a 6 month periodized plan, consisting of three phases: a “strength” phase, “metabolic” phase, and “muscle” phase. The strength phase consists of high load, low repetition training for 8 weeks separated into two 4-week blocks of work. The metabolic phase is a single 4-week block of work consisting of higher repetitions and incomplete rest periods. The muscle phase prescribes moderate repetitions and loads, and consists of three blocks of work totalling 12 weeks in length.

Table 11 — Ratings for Max Muscle Plan

Overall assessment: Max Muscle is based on the block periodization principle of phase potentiation. When training for sport, this principle can be simply stated as: make muscles bigger (a larger muscle has more force production potential), make bigger muscles stronger (a stronger muscle has greater power production potential), make stronger muscles more powerful, use the power adaptations to be more explosive and/or fast. The Max Muscle phase potentiation logic is as follows: make muscles stronger (stronger muscles can move a greater load in most rep ranges), make muscles more conditioned (conditioned muscles can withstand more fatigue and recover faster), and, theoretically, stronger and more fatigue resistant muscles accomplish more work in the traditional hypertrophy repetition zones for a greater growth stimulus. While I am not aware of any research investigating this specific format of periodization, the physiological adaptations support the rationale, the length of the cycles accounts for the principal of reversibility (i.e.: if the conditioning phase lasted 8-10 weeks most of the strength gains would dissipate), and, admittedly biased, it’s similar to a periodization schematic that I program with.

The Max Muscle program prescribes variables in a manner that will effectively induce muscle hypertrophy, with particular strengths in the use of progressive overload and fatigue management. There are two potential, albeit small, weaknesses. Some of the microcycles in the strength phase contain such low volume (i.e.: 1-3 reps and only 3 sets) that they are probably not sufficient to robustly stimulate muscle hypertrophy. It’s likely that similar advantageous strength gains could be made in a rep range more conducive to hypertrophy training (i.e.: 4-5 reps). The second potential weakness is the overdose of variation (all exercises changing every session) in the prescribed plan during the muscle phase, as the novelty is likely to induce greater degrees of muscle soreness and not take advantage of some of the coordination mediated increases in tension that would occur with less frequent (i.e.: 2-4 week) variation. With that said, the author does specify in the instructions elsewhere to rotate exercises every two weeks during this phase.

Dante Trudel—Dogg Crap Training

Description: DC training is described as a high intensity, low volume, high-frequency training program designed for advanced (at least 3 years experience) trainees. The intensity refers to intensity of effort (taking sets to muscular failure and techniques that elevate fatigue such as rest-pause sets) and is colloquially known as High-Intensity Training (HIT: Think Dorian Yates or Mike Mentzer). With the exception of axially loaded exercises (i.e.: Squats, deadlifts, etc.), one 3-cluster set is completed per muscle group per workout. The athlete is to complete a set to failure, rest ~20-30 seconds, lift to failure, rest 20-30 seconds, and do one last set to failure. Axially loaded movements are prescribed as two sets taken to failure, one heavier (6-10 reps) and one lighter (12-20 reps). The training is broken up into a two day split, with three separate microcycles (i.e.: Upper body workout A, B, and C; Lower body and biceps workout A, B, and C), that is to be done on non-consecutive days and cycled through (i.e.: Workouts for week 1: Monday: Upper A, Wednesday: Lower A, Friday: Upper B. Workouts for week 2: Monday: Lower B, Wednesday: Upper C, Friday: Upper C) for 6-12 weeks.

Table 12 — Ratings for Dogg Crap Training

Overall assessment: DC training relies on the HIT logic that only the repetitions at muscular failure are able to stimulate muscle growth, and any volume beyond a few sets or not completed to muscular failure only serves to reduce recovery capabilities. While this may seem intuitively logical, empirical research does not support this theory. That said, DC training can be effective to induce muscle hypertrophy, especially for those who are limited on time. Additionally, examining the variance in response to studies that have compared different volumes (and of course, simple inductive observation) tells us that there is a large individual response to volume. Some people may require higher volumes to optimize muscle hypertrophy, while others may respond better to lower volumes. If you don’t want to spend hours in the gym a week, respond better to lower volumes, and can tolerate a large degree of physical discomfort (rest-pause failure sets are incredibly taxing), it may be worth it to give this program a try.

Charles Poliquin—Advanced German Volume Training

Description: The original German volume training (GVT) involved performing 10 sets of 10 reps per major muscle group with a constant, submaximal load. By the 10th set the lifter was expected to reach failure, and when the lifter could perform all 10 sets with 10 reps, they were to slightly increase the load for the next session. According to Poliquin, doing more than 5 repetitions is a waste of time for the advanced lifter (this statement is demonstrably false when the objective is hypertrophy). Poliquin’s adaptation of GVT is a 3-day training split (chest/back, legs, rest, arms, rest). There are two 5-day cycles (i.e.: there are two different chest/back workouts and each one occurs every 5 days), creating a 10-day microcycle that is repeated 3 times for a total of 60 days.

Table 13 — Ratings for Advanced German Volume Training

Overall assessment: The volume and frequency of this program are ample to induce hypertrophy in a well-trained population, though the author’s claim of 8-10 pounds of lean mass gain in 60 days is physiologically doubtful. One major strength associated with this program is the progressive overload layout. A major concern with the program is the amount of “junk volume”. While it’s recommended advanced trainees perform about 9-20 sets per muscle group per week, and while this program falls within that range, many of the sets (especially at the start of the exercise) may not be of a sufficient threshold to maximize adaptive response. For example, consider the first 4-5 sets of the 10 set exercises, whereby sets of 5 reps are performed with a load one could accomplish for 10 repetitions. Advanced trainees may be better off either performing 5 sets of 5 with a higher load, or 5 sets of 10 with about the same load.

And the best program to build muscle is…

First, let’s acknowledge that any of these programs reviewed will induce muscle hypertrophy. The big question at hand is: which program applies the training variables in a manner that is safe, effective, and sustainable. Tied for first, with 49.5 points each, are Brad Schoenfeld’s Max Muscle program and Garett Reid & Carl Juneau’s Progressive Overload Training Programs based on the Dr. Muscle workout app.

Both programs meet the criteria of effective daily planning (i.e.: sets, reps, exercises) and long term planning (i.e.: progressive overload, variation, fatigue management). In a close runner three-way tie, we have Layne Norton’s PHAT, Allan Bacon’s Iron Forged, and Matt Mill’s Beat up Powerlifter programs. Each of these, with some very small self-administered tweaks to either progressive overload, variation, or fatigue management, could be just as highly rated and effective.

Muscle-building programs have come a long way

In some ways, muscle-building programs have come a long way since I first took interest in weight training in the late 90’s.

The face of the bodybuilding programming field has changed in the past decade (in a good way!), with an ever-growing number of highly educated and experienced coaches and programmers. I was pleasantly surprised by how many effective programs were freely available.

On the other hand, the number of programs with either missing or misapplied variables was not surprising, and pretty similar to what was readily available on the internet or in magazines back in the 90s.

6 considerations for choosing the best program for you

When selecting a program to build muscle, start by evaluating it using the training principles I outlined in this article.

You can see examples of that in the 10 programs above. Next, contemplate the following 6 considerations:

1. Can you commit to following the program through to the end (or for longer than a few weeks)?
2. Are your comfortable, skilled enough, and able to do the exercises safely and effectively? Can you substitute other effective exercises for those that exceed your skill or cause pain?
3. Are the training demands (days per week, time in the gym, etc.) sustainable within your lifestyle and schedule?
4. Are you impatient or do you get bored easily? If so, you may wish to select a program with more planned variation.
5. Is the program appropriate for your level of fitness? Many people want to train like the pros, and think the pros got to where they are by always training at a super high volume and intensity, without looking back to see what the pros were doing when they were at a similar fitness level to you.
6. Lastly, everyone responds differently. To this end, I’m reminded of a quote I heard from Dr. Hugh Lamont: “If you repeat a program you did a year ago, don’t expect identical results. You’re a different person than you were.”

To help you navigate these choices and find the best hypertrophy program for you, you may want to try Dr. Muscle.

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