Free Gym AI tool
Hypertrophy program blueprint
Sets, reps, and weekly volume guidelines for building muscle — plus how Gym AI personalizes it.
Hypertrophy programs prioritize weekly volume (sets per muscle), progressive overload, and 6–20 rep ranges with good technique. Frequency of 2× per muscle per week is a strong default.
Volume day
8–15 reps, 3–5 sets
- Compound first
- Secondary compound
- 2–3 isolation finishers
Progression
Add load or reps weekly
- Double progression
- Keep 1–3 RIR
- Deload every 6–8 weeks
FAQ
How many sets per muscle?
Most lifters grow well in the 10–20 hard sets/week range per muscle, adjusted for recovery.
Estimates only — not medical advice. Results vary with technique, sleep, and nutrition.