hypertrophy hammer

This program has been developed with advanced lifters in mind, though it can be adapted to suit individuals at any training level. Its primary objective is to maximize hypertrophy through a structured and progressive overload.

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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

Leg Curl

Hack Squat

Lunge (Dumbbell)

Trap Bar Deadlift

Squat (Smith Machine)

Leg Extension

Romanian Deadlift (Barbell)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Deficit Push Up

Lateral Raise (Dumbbell)

Lying Rear Lateral Raise

Incline Chest Press (Machine)

Chest Fly (Dumbbell)

Lying Reverse Fly

Pull-Up (Bodyweight)

Barbell Row

Seated Row (Cable)

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Lat Pulldown

Dumbbell Row

Preacher Curl (Dumbbell)

Overhead Tricep Extension (Cable)

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