Building an amazing, aesthetic physique takes years of consistency. You’ve got to show up at the gym regularly, eat well, and get enough rest. Despite what some people like to claim, there really aren’t any shortcuts here, at least not if you’re staying natural.
That said, this whole process can be a lot of fun if you approach it the right way. Having a well-structured and enjoyable workout routine makes all the difference. That’s why we at CasualSelf put together a list of our favorite hypertrophy-focused routines that we think you’ll love.
Now, these workouts aren’t about pure strength. Sure, your strength will improve over time, but the goal isn’t to turn you into a powerlifter. It’s to help you build an aesthetic physique in the most enjoyable and efficient way possible. Because let’s be honest—if your “optimal” routine feels like torture, you probably won’t stick with it.
Of course, fun is subjective. What excites one person might bore another, and that’s perfectly fine. With that in mind, let’s jump into the routines.
The Best Routines for Beginners
Fundamentals Hypertrophy Program by Jeff Nippard
If you’re new to lifting, Jeff Nippard’s Fundamentals Hypertrophy Program is a fantastic place to start. It’s designed specifically for new lifters in their first or second year of training. While Jeff’s “science-based” branding can sometimes feel a bit overplayed, there’s no denying he knows his stuff.
This program offers three different splits:
- A five-day bro split
- A four-day upper/lower split
- A three-day full-body split
Jeff recommends the upper/lower version if you don’t have a strong preference, and we agree. If your schedule’s tight, the full-body version might suit you better. The bro split isn’t terrible, just not our personal favorite, but your mileage may vary.
Pros:
- Includes a warm-up routine (if you’re short on time, just do the relevant section).
- Comes with an FAQ that actually answers common questions.
- Offers exercise substitutions and demo videos.
- Nice mix of compound and isolation work.
Cons:
- The anatomy section feels like filler.
- Exercise video links are grouped at the end instead of being clickable in the list.
- Paid program.
Alternative: Natural Hypertrophy’s Novice Routine
If Jeff’s routine doesn’t click with you, check out Natural Hypertrophy’s Novice Routine. It’s part of his Ultimate Hypertrophy series and, best of all, completely free.
This one’s lighter on volume, which makes it a great warm-up for his more advanced programs later on. It’s a bit more barebones—there’s no ebook or guide, just a video explanation and the option to use the Boostcamp app. You’ll have to make your own exercise tracker, but considering the price tag (or lack thereof), that’s a fair trade.
Pros:
- Uses supersets to save time by alternating between muscle groups.
- Completely free.
- Offers alternative exercises.
- Good amount of ab work.
- Balanced between compounds and isolations.
- Includes a clear progression path through five free levels.
Cons:
- No built-in cheat sheet or written guide.
- No exercise videos provided, you’ll need to look them up (start with NH’s channel).
- Supersets can be tricky in crowded gyms.
The Best Routines for Upper-Body-Focused Lifters
Mass Impact by GVS
Mass Impact is a five-day routine from GVS that focuses almost entirely on upper-body aesthetics. You’ll only have one leg day that revolves around heavy compound lifts like squats and RDLs. The rest of the week is all about the muscles that make you look jacked.
The program runs for 12 weeks and is divided into three phases that get progressively more challenging. If your main goal is to improve your upper-body look rather than grow tree-trunk legs, this one’s a solid pick.
Pros:
- Focuses on the muscles that make you look impressive fast.
- Excellent and enjoyable exercise selection.
- Periodization keeps it interesting.
- Free breakdown available on YouTube.
- Suitable for advanced lifters too.
- Combines supersets and straight sets practically.
Cons:
- Paid program (Boostcamp Pro, $40/year).
- Overemphasizes traps, which can make shoulders look smaller.
- Ab and neck work could be better explained. We suggest adding three ab sessions per week: upper, lower, and obliques, though you can skip obliques if you want a sharper V-taper.
Toji Fushiguro Routine by Natural Hypertrophy
A workout named after an anime character might sound a bit cringe, but don’t let that fool you this routine is the real deal. Like all of NH’s programs, it’s free and thoughtfully designed. It focuses on upper-body development and has three progressive stages that move you from novice to early intermediate.
You’ll train three times a week at first, then bump up to four as you reach the third stage. There’s no dedicated leg day, and lower-body work is minimal, which fits the goal of building an aesthetic upper body.
Pros:
- Completely free.
- Great for your first few years of training.
- Offers substitute exercises.
- Uses supersets to save time.
- Helps you build an aesthetic, balanced upper body.
Cons:
- No cheat sheet or tracking tool (unless you use Boostcamp).
- No exercise videos provided.
- Light on leg work, you might want to add a couple of leg isolation movements.
The Best Overall Routine
Beast Slayer by Bald Omni-Man
Beast Slayer is one of Bald Omni-Man’s standout routines, and like most of his work, it’s completely free. It comes in two versions:
- A four-day split (upper, lower, full body, and arms)
- A three-day full-body version for more advanced lifters
What makes this one special is its exercise selection. It’s detailed and flexible, which can be a bit overwhelming at first, but there’s also a Boostcamp version that pre-selects the exercises for you. We recommend running it for a week or two before customizing it based on your gym setup and personal preferences.
If you’re brand new to lifting, stick with Boostcamp’s version. If you’ve got some experience, tweak it to fit your style.
Pros:
- Completely free.
- Includes a cheat sheet and a great variety of exercises.
- Builds a balanced, aesthetic physique without neglecting any muscle group.
- Plenty of ab work.
- Works for beginners, intermediates, and advanced lifters.
Cons:
- So many exercise options that it might overwhelm you at first.
- You’ll have to look up exercise videos, though BOM’s channel covers most of them.
And that wraps up our list of favorite hypertrophy-focused workout routines. Keep in mind, this is a subjective list based on what we’ve personally enjoyed and found effective. What works best for you might look completely different and that’s the beauty of lifting.
The most important thing is finding a program that keeps you consistent, motivated, and excited to train. At the end of the day, that’s what leads to real progress.
If you’ve tried any of these routines or have your own favorites, we’d love to hear about them! Drop a comment below and let us know which programs worked best for you or what you’re currently running.
