Strength and Hypertrophy

This program is designed to help you gain strength and muscle with mostly compound movements.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Lat Pulldown

Barbell Row

Lat Pulldown (Close Grip)

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Reverse Wrist Curl (Barbell)

Wrist Curls

Tuesday: Back & Biceps

Squat (Barbell)

Leg Press

Leg Extension

Lying Leg Curl

Hip Abductor (Machine)

Seated Calf Raise

Wednesday: Legs

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Hammer Curl (Cable)

Bench Press (Close Grip)

Skull Crusher (Barbell)

Seated Dip (Machine)

Thursday: Arms

Overhead Press (Machine)

Overhead Press (Barbell)

Lateral Raise (Cable)

Seated Front Raise

Rear Delt Fly (Machine)

Hanging Leg Raise

Plank

Friday: Shoulders

Deadlift (Barbell)

Dumbbell Bench Pullover

Pull-Up (Bodyweight)

Seated Row (Cable)

Saturday: Full Body

Incline Bench Press (Barbell)

Chest Fly (Machine)

Chest Press (Machine)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Dumbbell)

Abs Crunch (Machine)

Monday: Chest & Tricep

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