Unlock your strength potential with this 4-week Strength and Hypertrophy program designed for serious lifters. Comprising four training days per week, you'll engage in a balanced mix of compound and isolation exercises, including barbell squats, dumbbell bench presses, and weighted pull-ups. Each session focuses on maximizing muscle growth and strength through carefully structured sets and reps, ensuring you challenge yourself while promoting recovery. Equip your garage gym and get ready to transform your physique and performance!

The strength and hypotrophy program designed to  Master the basics and getting bigger and stronger

Strength and hypotrophy program

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Week 1

Week 2

Week 3

Week 4

Bench Press (Dumbbell)

Standing Behind Neck Shoulder Press (Barbell)

Pull-Up (Weighted)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Chest Fly (Machine)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Back Extension (Weighted)

Standing Calf Raise

Incline Bench Press (Dumbbell)

Dip (Weighted)

Bent Over Row (Barbell)

Wide Grip Pull-Up

Wrist Curls

Leg Extension

One Arm Dumbbell Carry

Lateral Raise (Cable)

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