MDG - PPLUL Hypertrophic Program

Beginner to Intermediate Program
Focusing on Basic Lifts on this Maximalist Program. Develop Your Body Like a Bodybuilder.

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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

Hack Squat

Lying Leg Curl

Leg Extension

Hip Adductor (Machine)

Hip Abductor (Machine)

Seated Calf Raise

Wrist Curls

LEGS

Stiff Leg Deadlift

Single-Leg Leg Curl

Split Squat (Smith Machine)

Straight Leg Calf Raise

Decline Crunch

LOWER

Pull-Up (Weighted)

Chest Supported Row (Machine)

Seated Row (Cable)

Shrug (Smith Machine)

Bicep Curl (EZ Bar)

Reverse Pec Deck

Hammer Curl (Dumbbell)

PULL

Barbell Row

Chest Fly (Machine)

Pullover (Machine)

Incline Chest Press (Machine)

Preacher Curl (EZ Bar)

V-Handle Tricep Pushdown (Cable)

Behind The Back Lateral Raise (Cable)

UPPER

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

JM Press

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Overhead Extension (EZ Bar)

PUSH

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