strength and hypertrophy workout
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strength and hypertrophy workout
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5) Units: (kg or lbs)
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none, bodyweight only
full gym
complete weight set
pullup bar
$6 DIY TRX
resistance bands
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strength and hypertrophy workout
This is a strength training workout with a hypertrophy slant. If your gaining strength is just as important to you as gaining muscle mass then this is a great program to use.
Modify exercises used in this workout
MONDAY WORKOUT
(log workout data)
EXERCISE NAME
SET 1
SET 2
SET 3
SET 4
SET 5
SQUATS
6 reps
6 reps
6 reps
DEADLIFTS
6 reps
6 reps
6 reps
DEADLIFTS, DEFICIT
(optional)
6 reps
6 reps
6 reps
HAMSTRING CURLS, LYING, SELECTORIZED MACHINE
(optional)
6 reps
6 reps
6 reps
Heavy lower day
TUESDAY WORKOUT
(log workout data)
EXERCISE NAME
SET 1
SET 2
SET 3
SET 4
SET 5
BENCH PRESS, FLAT
6 reps
6 reps
6 reps
PULLDOWN, CABLE, WIDE GRIP
6 reps
6 reps
6 reps
OVERHEAD PRESS, STANDING, BARBELL
6 reps
6 reps
6 reps
LOW ROW, BENT OVER BARBELL
6 reps
6 reps
6 reps
FLYS, DUMBELL, FLAT BENCH
(optional)
6 reps
6 reps
6 reps
SHOULDER RAISE, SIDE, DUMBBELL, SEATED
(optional)
6 reps
6 reps
6 reps
Heavy upper day
THURSDAY WORKOUT
(log workout data)
EXERCISE NAME
SET 1
SET 2
SET 3
SET 4
SET 5
SQUATS, FRONT
8 reps
8 reps
8 reps
8 reps
HAMSTRING CURLS, LYING, SELECTORIZED MACHINE
8 reps
8 reps
8 reps
8 reps
CALF RAISES, SEATED, PLATE LOADED MACHINE
8 reps
8 reps
8 reps
8 reps
DEADLIFTS, DEFICIT
8 reps
8 reps
8 reps
8 reps
DEADLIFTS
(optional)
8 reps
8 reps
8 reps
8 reps
SQUATS
(optional)
8 reps
8 reps
8 reps
8 reps
Lower body hypertrophy day
FRIDAY WORKOUT
(log workout data)
EXERCISE NAME
SET 1
SET 2
SET 3
SET 4
SET 5
BENCH PRESS, FLAT
8 reps
8 reps
8 reps
8 reps
PULLDOWN, CABLE, WIDE GRIP
8 reps
8 reps
8 reps
8 reps
OVERHEAD PRESS, STANDING, BARBELL
8 reps
8 reps
8 reps
8 reps
LOW ROW, BENT OVER BARBELL
8 reps
8 reps
8 reps
8 reps
FLYS, DUMBELL, FLAT BENCH
8 reps
8 reps
8 reps
8 reps
SHOULDER RAISE, SIDE, DUMBBELL, SEATED
8 reps
8 reps
8 reps
8 reps
SKULLCRUSHER, BARBELL
(optional)
8 reps
8 reps
8 reps
8 reps
BICEPS CURLS, PREACHER, BARBELL
(optional)
8 reps
8 reps
8 reps
8 reps
Upper body hypertrophy day
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Workout Basics
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Modify exercises used in this workout
Choose your exercises!
(most effective exercises are at the top of each list)
CHEST EXERCISES
BENCH PRESS, FLAT
DUMBBELL PRESS, FLOOR
DUMBBELL PRESS, FLAT BENCH
BENCH PRESS, INCLINE
DUMBBELL PRESS, INCLINE
DUMBBELL PRESS, DECLINE
BENCH PRESS, DECLINE
BENCH PRESS, PLATE LOADED MACHINE
BENCH PRESS, FLAT, SMITH
BENCH PRESS, FLAT, SELECTORIZED MACHINE
FLYS, DUMBBELL, FLOOR
FLYS, DUMBELL, FLAT BENCH
FLYS, DUMBELL, INCLINE
FLYS, CABLE, LOW
FLYS, CABLE, HIGH
FLYS, DUMBELL, DECLINE
PEC DECK, SELECTORIZED MACHINE
PEC DECK, INCLINE, SELECTORIZED MACHINE
FLYS, TRX
FLYS, BAND
LATS EXERCISES
PULLUP, OVERHAND, WIDE, WEIGHTED
PULLDOWN, CABLE, WIDE GRIP
PULLDOWN, DUAL HIGH CABLE
PULLUP, NARROW PARALLEL GRIP, WEIGHTED
PULLDOWN, CABLE, NARROW PARALLEL GRIP
PULLDOWN, CABLE, WIDE PARALLEL GRIP
PULLUP, OVERHAND, WIDE
PULLUP, NARROW PARALLEL GRIP
PULLUP, TRX
PULLDOWN, CABLE, BEHIND THE NECK
LOW ROW, BENT OVER BARBELL
LOW ROW, BENT OVER, DUMBBELL
LOW ROW, T-BAR, WIDE GRIP
LOW ROW, T-BAR, NARROW GRIP
LOW ROW, BENT OVER, SMITH
ROW, DUMBBELL, SINGLE ARM, BENCH
LOW ROW, BENT OVER, DUMBBELL, UNDERHAND
LOW ROW, CABLE, SEATED, NARROW PARALLEL GRIP
LOW ROW, CABLE, SEATED, WIDE PARALLEL GRIP
LOW ROW, CABLE, SEATED, SINGLE ARM
LEGS EXERCISES
SQUATS
SQUATS, FRONT
SQUATS, SUMO
SQUATS, ZERCHER
SQUATS, BOX
SQUATS, SMITH
SQUATS, FRONT, SMITH
LEG PRESS, VERTICAL, PLATE LOADED MACHINE
LEG PRESS, PLATE LOADED MACHINE
HACK SQUAT, PLATE LOADED MACHINE
DEADLIFTS
DEADLIFTS, SUMO
DEADLIFTS, DEFICIT
DEADLIFTS, HEX BAR
DEADLIFTS, DUMBBELL
DEADLIFTS, STIFF LEGGED
DEADLIFTS, STIFF LEGGED, SINGLE LEGGED
GLUTE HAM RAISE
RACKPULL
HAMSTRING CURLS, LYING, SELECTORIZED MACHINE
DEADLIFTS
DEADLIFTS, SUMO
DEADLIFTS, DEFICIT
DEADLIFTS, HEX BAR
DEADLIFTS, DUMBBELL
DEADLIFTS, STIFF LEGGED
DEADLIFTS, STIFF LEGGED, SINGLE LEGGED
GLUTE HAM RAISE
RACKPULL
HAMSTRING CURLS, LYING, SELECTORIZED MACHINE
CALF RAISES, SEATED, PLATE LOADED MACHINE
CALF RAISES, STANDING, PLATE LOADED MACHINE
CALF RAISES, IN LEG PRESS MACHINE
CALF RAISE, DONKEY, MACHINE
CALF RAISES, STANDING, SELECTORIZED MACHINE
CALF RAISES, STAIRWAY, SINGLE LEG
BAD GIRLS
GOOD GIRLS
CALF RAISES, DOORWAY, SINGLE LEG
DEADLIFTS
SQUATS
CALF RAISES, SEATED, PLATE LOADED MACHINE
DEADLIFTS, SUMO
CALF RAISES, STANDING, PLATE LOADED MACHINE
CALF RAISES, IN LEG PRESS MACHINE
CALF RAISE, DONKEY, MACHINE
CALF RAISES, STANDING, SELECTORIZED MACHINE
SQUATS, FRONT
SQUATS, SUMO
DEADLIFTS, DEFICIT
SQUATS, ZERCHER
SQUATS, SMITH
SQUATS, BOX
SQUATS, FRONT, SMITH
LEG PRESS, VERTICAL, PLATE LOADED MACHINE
LEG PRESS, PLATE LOADED MACHINE
DEADLIFTS, HEX BAR
HACK SQUAT, PLATE LOADED MACHINE
DEADLIFTS, DUMBBELL
LUNGES, BARBELL, WALKING
LUNGES, BARBELL, BACK
DEADLIFTS, STIFF LEGGED
SQUATS, SPLIT, DUMBBELL
DEADLIFTS, STIFF LEGGED, SINGLE LEGGED
LUNGES, DUMBBELL, WALKING
LUNGES, SMITH
LUNGES, DUMBBELL, REAR
GLUTE HAM RAISE
RACKPULL
LEG PRESS, SELECTORIZED MACHINE
CALF RAISES, STAIRWAY, SINGLE LEG
SQUATS, DUMBBELL
HAMSTRING CURLS, SEATED, SELECTORIZED MACHINE
HAMSTRING CURLS, KNEELING, SELECTORIZED MACHINE
SQUATS, JUMPING
HAMSTRING CURLS, LYING, SELECTORIZED MACHINE
SQUATS, GOBLET
STEP UPS, DUMBBELL
LUNGES, TRX
SQUATS, BODYWEIGHT, SINGLE LEG
SQUATS, TRX
SQUATS, SPLIT, BODYWEIGHT
BAD GIRLS
GOOD GIRLS
CALF RAISES, DOORWAY, SINGLE LEG
LUNGES, BODYWEIGHT, WALKING
SQUATS, BODYWEIGHT
HIP RAISE, TRX
HAMSTING CURLS, TRX
STEP UPS, BODYWEIGHT
HAMSTING CURLS, BALL
SQUATS
SQUATS, FRONT
SQUATS, SUMO
SQUATS, ZERCHER
SQUATS, BOX
SQUATS, SMITH
SQUATS, FRONT, SMITH
LEG PRESS, VERTICAL, PLATE LOADED MACHINE
LEG PRESS, PLATE LOADED MACHINE
HACK SQUAT, PLATE LOADED MACHINE
SHOULDERS EXERCISES
OVERHEAD PRESS, STANDING, BARBELL
OVERHEAD PRESS, STANDING, DUMBBELL
OVERHEAD PRESS, SEATED, DUMBBELL
OVERHEAD PRESS, SMITH
OVERHEAD PRESS, PLATE LOADED MACHINE
OVERHEAD PRESS, SELECTORIZED MACHINE
OVERHEAD PRESS, SEATED, BARBELL, BEHIND THE NECK
SINGLE ARM BAND OVERHEAD PRESS
HANDSTAND PUSHUP
PIKE PUSHUP WITH FEET ELEVATED
SHOULDER RAISE, SIDE, DUMBBELL, SEATED
SHOULDER RAISE, SIDE, SELECTORIZED MACHINE
SHOULDER RAISE, SIDE, CABLE
SHOULDER RAISE, SIDE, PLATE LOADED MACHINE
SHOULDER RAISE, SIDE, BAND
SHOULDER RAISE, SIDE, BENT ARM, DUMBBELL, SEATED
SHOULDER RAISE, FRONT, DUMBBELL, SEATED
SHOULDER RAISE, FRONT, CABLE
SHOULDER RAISE, FRONT, BAND
VERTICAL ROW, BARBELL
ARMS EXERCISES
SKULLCRUSHER, BARBELL
DIPS, WEIGHTED
DIPS, TRX, WEIGHTED
DIPS, BENCH, WEIGHTED
SKULLCRUSHER, DUMBBELL
TRICEPS PUSH DOWN, CABLE, BAR GRIP, LEANING FORWARD
TRICEPS PUSH DOWN, CABLE, ROPE GRIP, LEANING FORWARD
TRICEPS PUSH DOWN, CABLE, BAR GRIP
TRICEPS PUSH DOWN, CABLE, ROPE GRIP
TRICEPS PUSH DOWN, CABLE, SINGLE ARM
BICEPS CURLS, PREACHER, BARBELL
BICEPS CURLS, PREACHER, DUMBBELLS
BICEPS CURLS, CONCENTRATION, DUMBBELL
BICEPS CURLS, SEATED, DUMBBELLS, PALMS UP
BICEPS CURLS, STANDING, BARBELL
BICEPS CURLS, SEATED, DUMBBELLS, THUMBS UP
BICEPS CURLS, PLATE LOADED MACHINE
BICEPS CURLS, SELECTORIZED MACHINE
BICEPS CURLS, BAND, SINGLE
BICEPS CURLS, BAND, DUAL