Upper/Lower Hypertrophy + Core/Yoga

This program is designed to help you lose fat, tone your body, and build balanced strength.

Weeks 1–4: Follow sets/reps above, focus on form

Weeks 5–8: Add 1 extra set to compounds (DB Bench, Hip Thrust, Incline Press, Sumo DL) → total 4 sets

Week 9: Deload → reduce volume by 40%, no failure sets, light cardio/yoga

Weeks 10–12: Heavier weights on compounds (6–8 reps), accessories stay 10–12 reps; optional supersets on curls/laterals

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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

Warm-up: 5 min light cardio + band pull-aparts.
Rest 60-90 seconds on accessories, 2-3 min compound.

Bench Press (Dumbbell)

Single Arm Row (Dumbbell)

Lateral Raise (Dumbbell)

Lat Pulldown (Neutral Grip)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Dead Bug

Upper A

Hip Thrust (Barbell)

Romanian Deadlift (Smith Machine)

Bulgarian Split Squat (Dumbbell)

Hamstring Curl

Calf Raise (Leg Press)

Side Plank

Lower A

Cardio e.g Bike, brisk walk, stair master with HR 120-135 BPM. Conversational pace.

Cycling

Yoga

Cardio + Yoga

Warm-up: light incline press + band pull-aparts

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Arnold Press

Face Pull

Hammer Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Pallof Press

Upper B

Front Foot Elevated Split Squat

Sumo Deadlift (Smith Machine)

Step-Up (Weighted)

Glute Kickback (Cable)

Plank

Lower B

Yoga, then core circuit 3 rounds.

Active recovery, not heavy work. Move slow and controlled.

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