Unleash your potential with the 8-week Strength and Hypertrophy program, designed for those ready to elevate their training. Committing to six days a week, you’ll focus on compound and isolation movements that target all major muscle groups, ensuring balanced growth and strength. Each session is crafted to push your limits, utilizing a full gym setup for optimal results. Get ready to transform your physique and build the muscle you’ve always wanted!

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

Strength and Hypertrophy

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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

Incline Bench Press (Barbell)

Chest Fly (Machine)

Chest Press (Machine)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Dumbbell)

Abs Crunch (Machine)

Monday: Chest & Tricep

Deadlift (Barbell)

Dumbbell Bench Pullover

Pull-Up (Bodyweight)

Seated Row (Cable)

Back Extension

Saturday: Full Body

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