Free 2-Week Hypertrophy Sampler
Chest+Shoulders and Back+Biceps splits with an optional pump day.
Goal
Volume, pump, muscle growth
Duration
2 Weeks
Frequency
4 days/wk
Level
Intermediate
Free sample
GrátisGrátis
Weeks 1 & 2 of the full program - included free, with video for every exercise.
- 2 Weeks of programming
- 4× sessions per week
- Every exercise wired to a video walkthrough
- Nutrition, supplementation & recovery guide
- Lifetime updates inside the Onyx app
Workout Summary
Free 2-Week Hypertrophy Sampler
Classic bodybuilding-style hypertrophy split: chest+shoulders+triceps together, back+biceps together, plus a leg day and an optional weekend pump session. Heavy on machines, cables and dumbbells - built to grow.
Who it's for
- Lifters who want a clear plan with zero guesswork
- Athletes returning from a layoff or chasing a new PR
- Anyone tired of stitching together random YouTube workouts
What you get
- Full week-by-week progression
- Every session with sets, reps and rest
- Substitutions from the Onyx exercise library
- Nutrition, supplementation and recovery guidance
Pre-session protocol
Warm-up · do this before every workout
Nutrition
Nutrition · Hypertrophy
Hit a daily protein target of 0.8–1 g per pound of bodyweight, anchor meals around whole-food carbs, and stay within ±300 kcal of the goal (surplus, maintenance or deficit) for the duration of the block.
Supplementation
Supplementation
Creatine monohydrate (5 g/day), a quality whey or plant protein to backfill daily protein, electrolytes around training, and vitamin D3 + magnesium for recovery.
Sleep & Recovery
Sleep & Recovery
Sleep 7–9 hours, walk 8–10k steps/day, protect one true rest day, and reduce intensity any week sleep or stress fall off a cliff.
Training Overview
Training Overview
Sessions pair the highest-return compound from the Onyx library with focused accessory work. Volume rises in waves and deloads on schedule so nothing breaks down.
2 Weeks · Progression
Progression
Weeks 1–2 build technique and baseline loads. Mid-block (weeks 3–5) progressively overload top sets. Final weeks intensify, then deload + retest in the closing week.
Weekly Schedule
Weekly Schedule
Weekly schedule
Your 7-day training split
Tap to see which day trains what
Weekly schedule
Your 7-day training split
Tap to see which day trains what
- MondayWk 1 · Chest + Shoulders + Triceps
- TuesdayWk 1 · Back + Biceps
- WednesdayWk 1 · Rest / Walk · keep it easy (Zone 1, nasal-breath pace)
- ThursdayWk 1 · Legs + Glutes
- FridayWk 1 · Rest
- SaturdayWk 1 · Optional Arms + Shoulders Pump · keep it easy (Zone 1, nasal-breath pace)
- SundayWk 1 · Rest
- MondayWk 2 · Chest + Shoulders + Triceps (Heavier · lower reps)
- TuesdayWk 2 · Back + Biceps (Volume push · +reps)
- WednesdayWk 2 · Rest / Walk (Density · shorter rest) · keep it easy (Zone 1, nasal-breath pace)
- ThursdayWk 2 · Legs + Glutes (+1 set progression)
- FridayWk 2 · Rest (Tempo finisher)
- SaturdayWk 2 · Optional Arms + Shoulders Pump (Heavier · lower reps) · keep it easy (Zone 1, nasal-breath pace)
- SundayWk 2 · Rest (Volume push · +reps)
Workouts
Free 2-Week Hypertrophy Sampler
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Shaker, belt, straps, sleeves, headphones. Zero friction in the morning = zero excuses.
Slow carb + lean protein (oats + whey, rice + chicken). Fuels heavy work without sitting heavy in the stomach.
500 ml water + a pinch of salt 30 min before training. Cramping and brain-fog usually = dehydration, not weakness.
Run the full 3-stage protocol above. Skipping it is the fastest way to leave 10% on the platform.
Weight, reps, RPE. If you don't track it, you can't progress it. Use the Onyx app or a notebook, just log.
Set the rest column as a timer on your watch. Drifting past rest kills intensity and stretches sessions 2x.
0.4 g/kg bodyweight. Whey + banana works, real meal works better. Recovery starts here.
Every 4–6 weeks drop volume 40%. Strength is built in recovery, not in extra sets.
All 2 weeks unlocked · Day-by-day schedule below
2-week plan
Week 1 · Day 1
Chest + Shoulders + Triceps
Push - machines & dumbbells
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Main press | |||
| Incline Dumbbell Bench Press | 4 | 8 | 2 min |
| Accessories | |||
| Chest Press Machine | 3 | 10 | 90 sec |
| Seated Dumbbell Shoulder Press | 3 | 10 | 90 sec |
| Cable Chest Fly | 3 | 12 | 60 sec |
| Dumbbell Lateral Raise | 4 | 15 | 45 sec |
| Cable Tricep Pushdown | 3 | 12 | 45 sec |
| Overhead Tricep Extension | 3 | 12 | 45 sec |
Week 1 · Day 2
Back + Biceps
Pull - width + thickness
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Main pull | |||
| Lat Pulldown Wide Grip | 4 | 10 | 90 sec |
| Accessories | |||
| Chest Supported Row Machine | 3 | 10 | 90 sec |
| Seated Cable Row | 3 | 12 | 60 sec |
| Straight Arm Cable Pulldown | 3 | 12 | 45 sec |
| Dumbbell Bicep Curl | 3 | 10 | 60 sec |
| Cable Bicep Curl | 3 | 12 | 45 sec |
| Face Pull | 3 | 15 | 45 sec |
Week 1 · Day 3
Optional · Active recoveryZone-2 Walk
Easy 30–40 min walk, outdoor or treadmill. Conversational pace, builds aerobic base and speeds recovery.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | 1 | 30–40 min | — |
| Treadmill Incline Walking | Optional finisher | 2 × 5 min @ 6% incline | 2 min |
Week 1 · Day 4
Legs + Glutes
Squat + hip thrust
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Main lift | |||
| Smith Machine Squats | 4 | 8 | 2-3 min |
| Accessories | |||
| Barbell Hip Thrust | 3 | 10 | 2 min |
| Bulgarian Split Squat | 3 | 10/leg | 90 sec |
| Leg Extension | 3 | 12 | 60 sec |
| Seated Leg Curl | 3 | 12 | 60 sec |
| Standing Calf Raise | 4 | 15 | 45 sec |
Week 1 · Day 5
Optional Arms + Shoulders Pump
Skip if fatigued
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| EZ Bar Curl | 3 | 12 | 60 sec |
| Skull Crusher | 3 | 12 | 60 sec |
| Dumbbell Hammer Curl | 3 | 12 | 45 sec |
| Cable Lateral Raise | 4 | 15 | 45 sec |
| Reverse Pec Deck | 3 | 15 | 45 sec |
Week 1 · Day 6
Optional · Active recoveryBike + Mobility
Light spin to flush the legs, then core and mobility to protect the joints for tomorrow's lift.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stationary Cycle | 1 | 25–30 min easy | — |
| Plank | 3 | 30 sec | 45 sec |
| Hanging Leg Raise | 3 | 10 | 60 sec |
Week 1 · Day 7
Optional · Active recoveryFull Rest or Light Walk
Take the day off, or just walk 20–30 min and stretch. Recovery is when the gains happen.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | Optional | 20–30 min easy | — |
Reviews & Ratings
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FAQ
FAQ
Can I move sessions around to fit my schedule?
Yes - keep the order of training days but swap which calendar day they land on. Avoid stacking the two hardest sessions back-to-back.
What if I miss a workout?
Slide the week back by one day rather than doubling up. Recovery is the variable that creates progress.
Run this in the Onyx app
Track every set. Auto-progress every week.
This program is built right into Onyx - videos, logging, deload triggers and PR alerts.