Question 1

Can I try a training plan for free?

Accepted Answer

Yes. Every plan includes one free preview workout so you can see the exercises, structure, and training style before subscribing. A Hypro subscription unlocks the full plan and Smart Progression targets. Personal coaching is available separately if you want a plan built around you.

Question 2

Who builds these plans?

Accepted Answer

Hypro training plans are built by Hypro and IFBB Pro coaches. Each plan lists the weekly schedule, target muscle focus, difficulty level, equipment, and sessions per week so you can choose a program that fits your goal.

Question 3

How do I follow a plan?

Accepted Answer

Pick a plan, set your goal, and open it in the Hypro web app or iOS/Android app. Your weekly workouts are scheduled automatically, each session shows which muscle groups you are training, and you log sets, reps, weight, and RPE as you train.

Question 4

Do I need equipment?

Accepted Answer

Most plans are designed for the gym, where barbells and cables give you the best overload for muscle growth and progression. For those who prefer to train at home, we also have dumbbell-only and kettlebell programs. Check the equipment list on each plan page before you start.

Question 5

How do I choose the right training plan?

Accepted Answer

Choose a training plan by matching your goal, experience level, weekly schedule, equipment, and recovery. A good plan should tell you what to train, how many sessions to do each week, and how you will progress over time.

Question 6

Which training plan is best for beginners?

Accepted Answer

Beginners usually do best with a 3-day full-body plan or a simple 4-day upper/lower split. These plans train each major muscle group multiple times per week, keep exercise selection manageable, and make it easier to learn form before adding more volume.

Question 7

How many days per week should I train?

Accepted Answer

Most people can build muscle with 3 to 5 strength sessions per week. Beginners often do well with 3 full-body sessions, while intermediate lifters may prefer 4 upper/lower days or 5 to 6 push/pull/legs sessions if recovery is good.

Question 8

What is the difference between full body, upper/lower, and push pull legs?

Accepted Answer

Full-body plans train most major muscle groups in each session and work well for 3 days per week. Upper/lower splits separate upper-body and lower-body training and often fit 4 days per week. Push/pull/legs splits group exercises by movement pattern and usually work best when you can train 5 to 6 days per week.

Question 9

Do Hypro plans include progressive overload?

Accepted Answer

Yes. Hypro plans are built to be followed week by week. Log your sets, reps, weight, and RIR(Reps in Reserve), and Smart Progression helps suggest the next weight or rep target based on what you completed previously.

Question 10

Can I track sets, reps, and weights in the app?

Accepted Answer

Yes. Hypro lets you track sets, reps, weight, and RIR(Reps in Reserve) during each workout. Your logged training history helps you compare performance, repeat key lifts, and understand when to add weight, reps, or volume.

Question 11

What is weekly muscle coverage?

Accepted Answer

Weekly muscle coverage shows whether your plan and logged workouts train each major muscle group enough across the week. It helps you spot gaps, such as missing back, legs, shoulders, or other muscle groups while doing too much of one area.

Free workout plans you can start in Hypro today

Most popular workout plans

Beginner-friendly plans

Higher-volume plans for experienced lifters

All training plans

Work with an IFBB Pro coach

How to choose the right workout plan

Frequently asked questions

Most popular workout plans

Beginner-friendly plans

Higher-volume plans for experienced lifters

All training plans

Work with an IFBB Pro coach

How to choose the right workout plan

Frequently asked questions

01Can I try a training plan for free?

02Who builds these plans?

03How do I follow a plan?

04Do I need equipment?

05How do I choose the right training plan?

06Which training plan is best for beginners?

07How many days per week should I train?

08What is the difference between full body, upper/lower, and push pull legs?

09Do Hypro plans include progressive overload?

10Can I track sets, reps, and weights in the app?

11What is weekly muscle coverage?