1 Week Deload, 8 Weeks Hypertrophy

Embark on a transformative 9-week journey with this comprehensive program that begins with a 1-week deload phase, followed by 8 weeks dedicated to hypertrophy training. Designed for six days a week, you’ll engage in a variety of push, pull, and leg workouts that target all major muscle groups, ensuring balanced development and recovery. Each session is packed with effective exercises like the Bench Press, T-Bar Row, and High Bar Squat, utilizing a full gym setup to maximize your gains. Get ready to build muscle, increase strength, and achieve your fitness goals with a structured approach tailored for everyday lifters.

To give newbies and intermediate lifters a training split that will hit every muscle 2 times a week

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Fly (Cable)

Tricep Extension (Cable)

Overhead Tricep Extension (Cable)

Dip (Assisted)

Push

T-Bar Row

Standing Pullover (Cable)

Lat Pulldown

Seated Wide-Grip Row (Cable)

Shrug (Dumbbell)

Preacher Curl (Dumbbell)

Pull

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Bicep Curl (Barbell)

Lateral Raise (Cable)

Sh/arms

Hip Adductor (Machine)

High Bar Squat (Barbell)

Romanian Deadlift (Dumbbell)

Hip Abductor (Machine)

Straight Leg Calf Raise

Reverse Curl

Wrist Curls

Legs + Forearms

Pull-Up (Weighted)

Seated Row (Cable)

Cable Crunch

Chest + Back

Bicep Curl (Cable)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Extension

Hamstring Curl

Hanging Leg Raise

Legs + Core

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