Unleash your muscle-building potential with the 7 Week Hypertrophy program! This dynamic 4-day-a-week plan is meticulously designed to maximize muscle growth through a variety of compound and isolation exercises, including High Bar Squats, Romanian Deadlifts, and Bulgarian Split Squats. Over the course of seven weeks, you'll progressively challenge your body, ensuring optimal gains while honing your strength and technique. Equip yourself with a full gym and get ready to transform your physique—your journey to a stronger, more muscular you starts now!

7 WEEK HYPERTROPHY

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Lying Leg Curl

Standing Calf Raise

Lower

Squat (Smith Machine)

Leg Press (45 Degrees)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Incline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Pull-Up (Bodyweight)

Pendlay Row

Back Extension

Skull Crusher (Barbell)

Tricep Rope Push Down (Cable)

Bicep Curl (Dumbbell)

Hammer Curl

Upper

Incline Chest Press (Machine)

Chest Press (Machine)

Chest Fly (Cable)

Lat Pulldown

Seal Row

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Spider Curl

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