Bodybuilding Hypertrophy Training

Maximum gains effort!!
Hypertrophy Training based on science!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Lateral Raise (Dumbbell)

Upright Row (Barbell)

AD Press

Lying Tricep Extension (Barbell)

V-Handle Tricep Pushdown (Cable)

Seated Dip (Machine)

Bicep Curl (Barbell)

Preacher Curl (Dumbbell)

Shoulder & Arms

Squat (Barbell)

Sissy Squat

Bulgarian Split Squat (Bodyweight)

Single Leg Press

Seated Hamstring Curl

Glute-Ham Raise

Legs

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Dip (Bodyweight)

Chest Fly (Dumbbell)

Incline Chest Fly (Dumbbell)

Chest

Pull-Up (Bodyweight)

Lat Pulldown (Single Arm)

Pendlay Row

Dumbbell Row

Seated Row (Cable)

Back 

Hyperextension

Leg Extension

Lying Leg Curl

Warm up with elastic bands for 20mins focus on delts

Incline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Chest Fly (Cable)

Chest & Front Delt

V-Up

Hollow Hold

Decline Crunch

Hanging Leg Raise

Side Crunch (Cable)

Ab Wheel

Abs & Active Rest

Close Grip Bench Press (Smith Machine)

French Press

Tricep Pushdown (Cable)

Batwing Row

One Arm Lateral Raise (Cable)

Bicep Curl (Cable)

Spider Curl

Preacher Curl (Barbell)

Arms & Delts

Warm up with elastic bands around 15-20 mins

Barbell Row

Wide Grip Lat Pulldown

Seal Row

Single Arm Row (Dumbbell)

Standing Pullover (Cable)

Back Extension

Back

Rack Pull (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Barbell)

Walk

Light Jog

1km Row

Russian Twist

Landmine Twist

Knee Raise (Captain's Chair)

Abs & Cardio

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