Hypertrophy routine - 5 weeks

Unlock your muscle-building potential with this 5-week hypertrophy routine designed for serious lifters. Comprising four training days each week, you'll engage in a variety of exercises targeting all major muscle groups, including barbell squats, weighted pull-ups, and cable lateral raises. Each session is meticulously structured to maximize volume and intensity, ensuring you achieve optimal muscle growth. Get ready to push your limits and see real results as you commit to this focused program!

This program is focused on full budy hypertrophy with specialization on shoulders and arms. This is program consists of one meso cycle.

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Week 1

Week 2

Week 3

Week 4

Week 5

Lateral Raise (Cable)

Preacher Curl (Barbell)

Seated Wide-Grip Row (Cable)

Dip (Weighted)

Tricep Pushdown (Cable)

Incline Bench Press (Smith Machine)

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Calf Raise (Leg Press)

Romanian Deadlift (Barbell)

Pull-Up (Weighted)

Incline Curl (Dumbbell)

Lateral Raise (Dumbbell)

Shoulder Press (Machine)

Rear Delt Fly (Dumbbell)

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Leg Extension

Abs Crunch (Machine)

Hanging Leg Raise

Palms-Up Wrist Curl

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