Foundational Strength/Hypertrophy

9 athletes joined

Program Description

Build a baseline of overall strength with a bias towards hypertrophy and some direct work for commonly ignored muscle actions/groups to improve joint stability

Program Overview

Level

Beginner, Novice, Intermediate

Goal

Muscle & Sculpting, Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Jan 08, 2024 11:00

Last Edited

May 07, 2024 10:37

Day 1

Front Squat (Barbell)

3 Sets

5-6 Reps

Decline Push Up

3 Sets

8-10 Reps

Lat Pulldown

3 Sets

10-12 Reps

Lying Leg Curl

3 Sets

10-12 Reps

Hanging Leg Raise

3 Sets

10 Reps

Face Pull

3 Sets

12-15 Reps

Single Leg Hip Thrust

3 Sets

12-15 Reps

Lateral Raise (Dumbbell)

3 Sets

12-15 Reps

Day 2

Sumo Deadlift (Barbell)

3 Sets

5-6 Reps

Landmine Press

3 Sets

8-10 Reps

Chest Supported Row (Machine)

3 Sets

12-15 Reps

Leg Extension

3 Sets

12-15 Reps

Cable Hip Abduction

2 Sets

12-15 Reps

Chest Fly (Cable)

3 Sets

12-15 Reps

Overhead Tricep Extension (Cable)

3 Sets

12-15 Reps

Hanging Leg Raise

3 Sets

10 Reps

Day 3

Bulgarian Split Squat (Dumbbell)

3 Sets

5-6 Reps

Bench Press (Dumbbell)

3 Sets

8-10 Reps

Chin-Up (Bodyweight)

3 Sets

AMRAP

Back Extension (Weighted)

3 Sets

10-12 Reps

Dip (Assisted)

2 Sets

8-10 Reps

Standing Calf Raise

3 Sets

10-12 Reps

Bicep Curl (Dumbbell)

3 Sets

10-12 Reps

Hip Adductor (Machine)

2 Sets

12-15 Reps