hypertrophy program 1 (experimental)

Unleash your potential with this 4-week experimental hypertrophy program designed for muscle growth and sculpting. Comprising 20 intense sessions, each lasting 90 minutes, you'll engage in a variety of exercises targeting all major muscle groups. This program is suitable for both novice and intermediate lifters, utilizing a full gym setup to maximize your results. Get ready to push your limits and transform your physique with a balanced blend of strength training and hypertrophy-focused workouts!

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Week 1

Week 2

Week 3

Week 4

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Seated Overhead Press (Barbell)

Lat Pulldown (Close Grip)

Chest Fly (Machine)

Upright Row (Barbell)

Torso

JM Press

Preacher Curl (Dumbbell)

Tricep Pushdown (Cable)

Incline Curl (Dumbbell)

Rear Delt Fly (Machine)

Arms

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Hamstring Curl

Leg Extension

Squat (Barbell)

Stiff Leg Deadlift

Lower body

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