HYPERTROPHY BLOCK

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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

Squat (Barbell)

Deficit Deadlift (Barbell)

Single Leg Press

Chest Supported Row (Machine)

Leg Curl

Leg Extension

DELOAD WEEK

Bench Press (Barbell)

Bench Press (Close Grip)

Incline Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Pec Fly (Dumbbell)

Tricep Pushdown (Cable)

Cable Fly, Lying Incline Bench

Incline Chest Press (Machine)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Straight Arm Pulldown

Bicep Curl (Cable)

Chest Press (Machine)

Cable Fly - High to Low

Lat Pulldown (Single Arm)

Reverse Pec Deck

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Uge 2-3
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Romanian Deadlift (Barbell)

Booty builder

Back Extension

LOWER B (POSTERIOR CHAIN)

Incline Bench Press (Dumbbell)

Cable fly (mid to low)

UPPER A (STYRKE -> CHEST)

Lat Pulldown (Close Grip)

Shrug (Dumbbell)

UPPER B (BACK + ARMS)

Squat (Smith Machine)

Bulgarian Split Squat (Dumbbell)

LOWER A (QUADS DOMINANT)

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