Tom's Hypertrophy 

Tom 

Natural Bodybuilding split - Hypertrophy focused.  

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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

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Chest Press (Machine)

Close Grip Bench Press (Smith Machine)

Incline Tricep Extension (Dumbbell)

Landmine Push Press

Upper 1 (Push) 

Leg Curl

Split Squat (Barbell)

Romanian Deadlift (Barbell)

Goblet Squat

Calf Raise 

Legs 1 

Single Arm High Row (Cable)

Upright Row (Cable)

Face Pull

Pull-Up (Bodyweight)

Shrug (Trap Bar)

Incline Curl (Dumbbell)

Hammer Curl (Dumbbell)

Upper 2 ( Pull) 

Leg Extension

Leg Press

Hip Thrust (Machine)

Lateral Raise (Cable)

Lower 2 

Incline Bench Press (Smith Machine)

Kneeling Smith Press - Middle Chest 

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Bicep Curl (Cable)

Tricep Rope Push Down (Cable)

Upper 2 

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