Basic Anabolic Hypertrophy Training (Josh Hewett) ©TeamBarbarian. With this 8-WEEK program, you will not only increase glute size, but acquire a foundational understanding of the anatomy. Taking physique progress photos every 4-6 weeks and comparing them side by side is a good way to detect visual differences that you simply wouldn’t notice in the mirror. . Skeletal muscle hypertrophy and structure and function of skeletal muscle fibres in male body builders. db: dumbbell. Mike Israetel’s 6-Day Hypertrophy Workout Routine. Run this 4 day hypertrophy program for 10-12 weeks, then do a week of deload and switch to a different program. Training 6 days a week, your program includes your free.