2026

Hypertrophy program, but trying to push a bit of strength with some of the compound lifts.  Focus on trying to hit most of the muscles groups at least twice per week, except for arms, because who doesn't want bigger arms?

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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

Bench Press (Barbell)

Incline Chest Press (Machine)

Dip (Assisted)

Chest Fly (Dumbbell)

Overhead Tricep Extension (Cable)

Chest and Triceps

High Row

T-Bar Row

Pull-Up (Assisted)

Preacher Curl (Machine)

Hammer Curl (Dumbbell)

Pull

Romanian Deadlift (Barbell)

Zercher Squat (Barbell)

Leg Extension

Leg Curl

Standing Calf Raise

Legs and Arms

Lu Raise

Lat Pulldown

Full Body

1 reviews for 2026