Dr. Simon’s balanced hypertrophy program

Unlock your potential with Dr. Simon’s Balanced Hypertrophy Program, a dynamic 2-week journey designed for intermediate lifters. This program features 8 meticulously crafted workouts that blend strength and hypertrophy, focusing on key muscle groups each day. With a mix of barbell, dumbbell, and bodyweight exercises, you'll build muscle while enhancing your athletic performance. Get ready to challenge yourself and achieve balanced gains in your garage gym!

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Week 1

Week 2

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Walking Lunge

Dead Bug

Lower Push (Quads & Core)

Pull-Up (Bodyweight)

Barbell Row

Chin-Up (Bodyweight)

Hammer Curl (Dumbbell)

Face Pull

Upper Pull

Romanian Deadlift (Barbell)

Front Squat (Barbell)

Glute Bridge (Barbell)

Side Plank

Lower Pull

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Landmine Press

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Band Pull Apart

Upper Push

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