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Daily minimalistic hypertrophy
by Daniel H.
3 athletes joined
Program Description
A minimalistic hypertrophy focused program for busy times or as supplementation to a gym based program. This program is based of kettlebells and dumbbells, however it can easily be changed to include barbells, machines, rings and so on. A reasonable substitution of exercises could be changing kettlebell swings and goblet squats for a barbell deadlift and squat variant. These exercises can arguable be better for hypertrophy goals.
Program Overview
Level
Novice
Goal
Bodybuilding, Athletics
Equipment
Dumbbell Only
Program Length
9 weeks
Time Per Workout
20 minutes
Created
Apr 18, 2024 08:02
Last Edited
May 16, 2024 12:48
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Week 1
1 / 9 Weeks
Day 4
1A
Decline Crunch (Weighted)
4 Sets
1 mins
@7-8
1B
Russian Twist (Dumbbell)
4 Sets
1 mins
@7-8
Day 1
1
Snatch (Kettlebell)
3 Sets
8-15 Reps
@8-9
2
Kettlebell Press
3 Sets
8-15 Reps
@8-9
3
Goblet Squat
3 Sets
8-15 Reps
@8-9
Day 2
1
Kettlebell Swing
3 Sets
8-15 Reps
@8-9
2
Kettlebell Clean
3 Sets
8-15 Reps
@8-9
3
Kettlebell Gorilla Row
3 Sets
8-15 Reps
@8-9
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@8-9
2
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8-9
3
Hammer Curl
3 Sets
8-15 Reps
@8-9
4
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
@8-9
Day 5
1
Snatch (Kettlebell)
3 Sets
8-15 Reps
@8-9
2
Kettlebell Press
3 Sets
8-15 Reps
@8-9
3
Goblet Squat
3 Sets
8-15 Reps
@8-9
Day 6
1
Kettlebell Swing
3 Sets
8-15 Reps
@8-9
2
Kettlebell Clean
3 Sets
8-15 Reps
@8-9
3
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
@8-9
Day 7
1
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@8-9
2
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8-9
3
Hammer Curl
3 Sets
8-15 Reps
@8-9
4
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
@8-9
Day 1
1
Snatch (Kettlebell)
3 Sets
8-15 Reps
@8-9
2
Kettlebell Press
3 Sets
8-15 Reps
@8-9
3
Goblet Squat
3 Sets
8-15 Reps
@8-9
Day 2
1
Kettlebell Swing
3 Sets
8-15 Reps
@8-9
2
Kettlebell Clean
3 Sets
8-15 Reps
@8-9
3
Kettlebell Gorilla Row
3 Sets
8-15 Reps
@8-9
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@8-9
2
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8-9
3
Hammer Curl
3 Sets
8-15 Reps
@8-9
4
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
@8-9
Day 4
1A
Decline Crunch (Weighted)
4 Sets
1 mins
@7-8
1B
Russian Twist (Dumbbell)
4 Sets
1 mins
@7-8
Day 5
1
Snatch (Kettlebell)
3 Sets
8-15 Reps
@8-9
2
Kettlebell Press
3 Sets
8-15 Reps
@8-9
3
Goblet Squat
3 Sets
8-15 Reps
@8-9
Day 6
1
Kettlebell Swing
3 Sets
8-15 Reps
@8-9
2
Kettlebell Clean
3 Sets
8-15 Reps
@8-9
3
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
@8-9
Day 7
1
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@8-9
2
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8-9
3
Hammer Curl
3 Sets
8-15 Reps
@8-9
4
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
@8-9
Day 1
1
Snatch (Kettlebell)
3 Sets
8-15 Reps
@8-9
2
Kettlebell Press
3 Sets
8-15 Reps
@8-9
3
Goblet Squat
3 Sets
8-15 Reps
@8-9
Day 2
1
Kettlebell Swing
3 Sets
8-15 Reps
@8-9
2
Kettlebell Clean
3 Sets
8-15 Reps
@8-9
3
Kettlebell Gorilla Row
3 Sets
8-15 Reps
@8-9
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@8-9
2
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8-9
3
Hammer Curl
3 Sets
8-15 Reps
@8-9
4
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
@8-9
Day 4
1A
Decline Crunch (Weighted)
4 Sets
1 mins
@7-8
1B
Russian Twist (Dumbbell)
4 Sets
1 mins
@7-8
Day 5
1
Snatch (Kettlebell)
3 Sets
8-15 Reps
@8-9
2
Kettlebell Press
3 Sets
8-15 Reps
@8-9
3
Goblet Squat
3 Sets
8-15 Reps
@8-9
Day 6
1
Kettlebell Swing
3 Sets
8-15 Reps
@8-9
2
Kettlebell Clean
3 Sets
8-15 Reps
@8-9
3
Bent Over Row (Dumbbell)
3 Sets
8-15 Reps
@8-9
Day 7
1
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@8-9
2
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@8-9
3
Hammer Curl
3 Sets
8-15 Reps
@8-9
4
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
@8-9
Day 4
1A
Decline Crunch (Weighted)
4 Sets
1 mins
@7-8
1B
Russian Twist (Dumbbell)
4 Sets
1 mins
@7-8
Day 5
1
Snatch (Kettlebell)
4 Sets
8-15 Reps
@8-9
2
Kettlebell Press
4 Sets
8-15 Reps
@8-9
3
Goblet Squat
4 Sets
8-15 Reps
@8-9
Day 6
1
Kettlebell Swing
4 Sets
8-15 Reps
@8-9
2
Kettlebell Clean
4 Sets
8-15 Reps
@8-9
3
Bent Over Row (Dumbbell)
4 Sets
8-15 Reps
@8-9
Day 7
1
Bicep Curl (Dumbbell)
4 Sets
8-15 Reps
@8-9
2
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@8-9
3
Hammer Curl
4 Sets
8-15 Reps
@8-9
4
Rear Delt Fly (Dumbbell)
4 Sets
8-15 Reps
@8-9
Day 2
1
Kettlebell Swing
4 Sets
8-15 Reps
@8-9
2
Kettlebell Clean
4 Sets
8-15 Reps
@8-9
3
Kettlebell Gorilla Row
4 Sets
8-15 Reps
@8-9
Day 3
1
Bicep Curl (Dumbbell)
4 Sets
8-15 Reps
@8-9
2
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@8-9
3
Hammer Curl
4 Sets
8-15 Reps
@8-9
4
Rear Delt Fly (Dumbbell)
4 Sets
8-15 Reps
@8-9
Day 1
1
Snatch (Kettlebell)
4 Sets
8-15 Reps
@8-9
2
Kettlebell Press
4 Sets
8-15 Reps
@8-9
3
Goblet Squat
4 Sets
8-15 Reps
@8-9
Day 1
1
Snatch (Kettlebell)
4 Sets
8-15 Reps
@8-9
2
Kettlebell Press
4 Sets
8-15 Reps
@8-9
3
Goblet Squat
4 Sets
8-15 Reps
@8-9
Day 2
1
Kettlebell Swing
4 Sets
8-15 Reps
@8-9
2
Kettlebell Clean
4 Sets
8-15 Reps
@8-9
3
Kettlebell Gorilla Row
4 Sets
8-15 Reps
@8-9
Day 3
1
Bicep Curl (Dumbbell)
4 Sets
8-15 Reps
@8-9
2
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@8-9
3
Hammer Curl
4 Sets
8-15 Reps
@8-9
4
Rear Delt Fly (Dumbbell)
4 Sets
8-15 Reps
@8-9
Day 4
1A
Decline Crunch (Weighted)
4 Sets
1 mins
@7-8
1B
Russian Twist (Dumbbell)
4 Sets
1 mins
@7-8
Day 5
1
Snatch (Kettlebell)
4 Sets
8-15 Reps
@8-9
2
Kettlebell Press
4 Sets
8-15 Reps
@8-9
3
Goblet Squat
4 Sets
8-15 Reps
@8-9
Day 6
1
Kettlebell Swing
4 Sets
8-15 Reps
@8-9
2
Kettlebell Clean
4 Sets
8-15 Reps
@8-9
3
Bent Over Row (Dumbbell)
4 Sets
8-15 Reps
@8-9
Day 7
1
Bicep Curl (Dumbbell)
4 Sets
8-15 Reps
@8-9
2
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@8-9
3
Hammer Curl
4 Sets
8-15 Reps
@8-9
4
Rear Delt Fly (Dumbbell)
4 Sets
8-15 Reps
@8-9
Day 1
1
Snatch (Kettlebell)
4 Sets
8-15 Reps
@8-9
2
Kettlebell Press
4 Sets
8-15 Reps
@8-9
3
Goblet Squat
4 Sets
8-15 Reps
@8-9
Day 2
1
Kettlebell Swing
4 Sets
8-15 Reps
@8-9
2
Kettlebell Clean
4 Sets
8-15 Reps
@8-9
3
Kettlebell Gorilla Row
4 Sets
8-15 Reps
@8-9
Day 3
1
Bicep Curl (Dumbbell)
4 Sets
8-15 Reps
@8-9
2
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@8-9
3
Hammer Curl
4 Sets
8-15 Reps
@8-9
4
Rear Delt Fly (Dumbbell)
4 Sets
8-15 Reps
@8-9
Day 4
1A
Decline Crunch (Weighted)
4 Sets
1 mins
@7-8
1B
Russian Twist (Dumbbell)
4 Sets
1 mins
@7-8
Day 5
1
Snatch (Kettlebell)
4 Sets
8-15 Reps
@8-9
2
Kettlebell Press
4 Sets
8-15 Reps
@8-9
3
Goblet Squat
4 Sets
8-15 Reps
@8-9
Day 6
1
Kettlebell Swing
4 Sets
8-15 Reps
@8-9
2
Kettlebell Clean
4 Sets
8-15 Reps
@8-9
3
Bent Over Row (Dumbbell)
4 Sets
8-15 Reps
@8-9
Day 7
1
Bicep Curl (Dumbbell)
4 Sets
8-15 Reps
@8-9
2
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@8-9
3
Hammer Curl
4 Sets
8-15 Reps
@8-9
4
Rear Delt Fly (Dumbbell)
4 Sets
8-15 Reps
@8-9
Day 4
1A
Decline Crunch (Weighted)
4 Sets
1 mins
@7-8
1B
Russian Twist (Dumbbell)
4 Sets
1 mins
@7-8
Day 1
1
Snatch (Kettlebell)
5 Sets
8-15 Reps
@8-9
2
Kettlebell Press
5 Sets
8-15 Reps
@8-9
3
Goblet Squat
5 Sets
8-15 Reps
@8-9
Day 2
1
Kettlebell Swing
5 Sets
8-15 Reps
@8-9
2
Kettlebell Clean
5 Sets
8-15 Reps
@8-9
3
Kettlebell Gorilla Row
5 Sets
8-15 Reps
@8-9
Day 3
1
Bicep Curl (Dumbbell)
5 Sets
8-15 Reps
@8-9
2
Lateral Raise (Dumbbell)
5 Sets
8-15 Reps
@8-9
3
Hammer Curl
5 Sets
8-15 Reps
@8-9
4
Rear Delt Fly (Dumbbell)
5 Sets
8-15 Reps
@8-9
Day 5
1
Snatch (Kettlebell)
5 Sets
8-15 Reps
@8-9
2
Kettlebell Press
5 Sets
8-15 Reps
@8-9
3
Goblet Squat
5 Sets
8-15 Reps
@8-9
Day 6
1
Kettlebell Swing
5 Sets
8-15 Reps
@8-9
2
Kettlebell Clean
5 Sets
8-15 Reps
@8-9
3
Bent Over Row (Dumbbell)
5 Sets
8-15 Reps
@8-9
Day 7
1
Bicep Curl (Dumbbell)
5 Sets
8-15 Reps
@8-9
2
Lateral Raise (Dumbbell)
5 Sets
8-15 Reps
@8-9
3
Hammer Curl
5 Sets
8-15 Reps
@8-9
4
Rear Delt Fly (Dumbbell)
5 Sets
8-15 Reps
@8-9
Day 1
1
Snatch (Kettlebell)
5 Sets
8-15 Reps
@8-9
2
Kettlebell Press
5 Sets
8-15 Reps
@8-9
3
Goblet Squat
5 Sets
8-15 Reps
@8-9
Day 2
1
Kettlebell Swing
5 Sets
8-15 Reps
@8-9
2
Kettlebell Clean
5 Sets
8-15 Reps
@8-9
3
Kettlebell Gorilla Row
5 Sets
8-15 Reps
@8-9
Day 3
1
Bicep Curl (Dumbbell)
5 Sets
8-15 Reps
@8-9
2
Lateral Raise (Dumbbell)
5 Sets
8-15 Reps
@8-9
3
Hammer Curl
5 Sets
8-15 Reps
@8-9
4
Rear Delt Fly (Dumbbell)
5 Sets
8-15 Reps
@8-9
Day 4
1A
Decline Crunch (Weighted)
4 Sets
1 mins
@7-8
1B
Russian Twist (Dumbbell)
4 Sets
1 mins
@7-8
Day 5
1
Snatch (Kettlebell)
5 Sets
8-15 Reps
@8-9
2
Kettlebell Press
5 Sets
8-15 Reps
@8-9
3
Goblet Squat
5 Sets
8-15 Reps
@8-9
Day 6
1
Kettlebell Swing
5 Sets
8-15 Reps
@8-9
2
Kettlebell Clean
5 Sets
8-15 Reps
@8-9
3
Bent Over Row (Dumbbell)
5 Sets
8-15 Reps
@8-9
Day 7
1
Bicep Curl (Dumbbell)
5 Sets
8-15 Reps
@8-9
2
Lateral Raise (Dumbbell)
5 Sets
8-15 Reps
@8-9
3
Hammer Curl
5 Sets
8-15 Reps
@8-9
4
Rear Delt Fly (Dumbbell)
5 Sets
8-15 Reps
@8-9
Day 1
1
Snatch (Kettlebell)
5 Sets
8-15 Reps
@8-9
2
Kettlebell Press
5 Sets
8-15 Reps
@8-9
3
Goblet Squat
5 Sets
8-15 Reps
@8-9
Day 2
1
Kettlebell Swing
5 Sets
8-15 Reps
@8-9
2
Kettlebell Clean
5 Sets
8-15 Reps
@8-9
3
Kettlebell Gorilla Row
5 Sets
8-15 Reps
@8-9
Day 3
1
Bicep Curl (Dumbbell)
5 Sets
8-15 Reps
@8-9
2
Lateral Raise (Dumbbell)
5 Sets
8-15 Reps
@8-9
3
Hammer Curl
5 Sets
8-15 Reps
@8-9
4
Rear Delt Fly (Dumbbell)
5 Sets
8-15 Reps
@8-9
Day 4
1A
Decline Crunch (Weighted)
4 Sets
1 mins
@7-8
1B
Russian Twist (Dumbbell)
4 Sets
1 mins
@7-8
Day 5
1
Snatch (Kettlebell)
5 Sets
8-15 Reps
@8-9
2
Kettlebell Press
5 Sets
8-15 Reps
@8-9
3
Goblet Squat
5 Sets
8-15 Reps
@8-9
Day 6
1
Kettlebell Swing
5 Sets
8-15 Reps
@8-9
2
Kettlebell Clean
5 Sets
8-15 Reps
@8-9
3
Bent Over Row (Dumbbell)
5 Sets
8-15 Reps
@8-9
Day 7
1
Bicep Curl (Dumbbell)
5 Sets
8-15 Reps
@8-9
2
Lateral Raise (Dumbbell)
5 Sets
8-15 Reps
@8-9
3
Hammer Curl
5 Sets
8-15 Reps
@8-9
4
Rear Delt Fly (Dumbbell)
5 Sets
8-15 Reps
@8-9