Pure Hypertrophy (Muscle Growth)

This is a custom split, designed for individuals looking for complete overall muscle development.
This takes into account latest research about muscle hypertrophy and slightly emphasizes the arms.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Lat Pulldown (Single Arm)

Incline Bench Press (Smith Machine)

Hip Adductor (Machine)

Leg Press

Wrist Curls

Abs Crunch (Machine)

Romanian Deadlift (Barbell)

Seated Row (Machine)

Bayesian Curl

Tricep Pushdown (Cable)

Reverse Bicep Curl (EZ Bar)

One Arm Lateral Raise (Cable)

Pull-Up (Assisted)

Chest Press (Machine)

Leg Extension

Leg Curl

Hanging Leg Raise

Seated Cable Fly

Reverse Pec Deck

Calf Raise (Leg Press)

Skull Crusher (Barbell)

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Upright Row (Cable)

Arms & Delts

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