Hypertrophy Protocol by Kirankvc

🎯 What You’ll Achieve:
Targeted Muscle Growth: Hit each major muscle group twice per week, using varied angles, tempo, and resistance to stimulate hypertrophy.

Enhanced Mind-Muscle Connection: Improve form, focus, and muscle activation with a smart selection of compound and isolation exercises.

Strength + Aesthetic Gains: You won’t just look better — you’ll get stronger and more functionally fit.

Training Consistency: A fixed 6-day structure removes guesswork, builds discipline, and keeps your momentum high.

🏋️‍♂️ Program Structure:
Day 1: Push A – Chest, Shoulders, Triceps

Day 2: Pull A – Back, Biceps

Day 3: Legs A – Quads, Hamstrings, Calves

Day 4: Push B – New angles & movement patterns

Day 5: Pull B – Strength focus + rear delts

Day 6: Legs B – Glutes, hamstrings, advanced variations

Day 7: Rest – Active recovery, mobility, foam rolling

Every week is intentionally programmed for volume progression, exercise variety, and muscle fatigue management. You’ll be hitting muscles hard — but not burning out.

⚡ Who It’s For:
Intermediate to advanced lifters who want to focus on size

Gym-goers stuck in a plateau or “repeating the same routine”

Anyone serious about building muscle, improving physique, and gaining strength without fluff

Athletes looking to balance aesthetics with performance

🧠 The KCX Philosophy:
You don’t need fancy machines or endless cardio.
You need consistency, intensity, and a proven plan.
This is that plan.

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Cable Crossover

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Extension (Dumbbell)

Tricep Rope Push Down (Cable)

Hanging Leg Raise

Push A Chest Focused

Lat Pulldown

Bent Over Row (Barbell)

Single Arm Row (Dumbbell)

Reverse Pec Deck

Face Pull

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Decline Sit Up (Bodyweight)

 Pull A (Back-Focused)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Lying Leg Curl

Standing Calf Raise

Cable Crunch

 Legs A

Incline Bench Press (Barbell)

Chest Press (Machine)

Pec Deck (Machine)

Overhead Press (Barbell)

One Arm Lateral Raise (Cable)

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Plank (Weighted)

 Push B (Different Angles)

Deadlift (Barbell)

Seated Row (Cable)

T-Bar Row

Rear Delt Fly (Dumbbell)

Rear Delt Row

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Cannonball Crunch

Pull B (Different Angles)

Hack Squat

Sumo Deadlift (Dumbbell)

Walking Lunge (Dumbbell)

Leg Curl

Seated Calf Raise

Reverse Abs Crunch (Bodyweight)

Legs B

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