Transform your physique with "היפרטרופיה אח שלי," a comprehensive 10-week program designed for serious lifters. Train six days a week with a focus on hypertrophy, targeting all major muscle groups through a variety of exercises, including leg curls, squats, and pulldowns. Each session is crafted to push your limits, ensuring you build strength and muscle effectively. Get ready to elevate your training and achieve the gains you've been striving for!

היפרטרופיה אח שלי

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Hamstring Curl

Squat (Smith Machine)

Leg Extension

Back Extension (Weighted)

Standing Calf Raise

Wrist Curls

Legs

Lat Pulldown (Close Grip)

Wide Grip Lat Pulldown

Seated Row (Cable)

Standing Pullover (Cable)

Larsen Press (Barbell)

Incline Bench Press (Smith Machine)

Cable Crossover

Chest and back

Y Raise

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Hammer Curl

Spider Curl

Incline Curl (Dumbbell)

Arms

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Bulgarian Split Squat (Barbell)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Chest Supported Row (Dumbbell)

Preacher Curl (EZ Bar)

Bicep Curl (Cable)

Incline Hammer Curl

Skull Crusher (Dumbbell)

French Press

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