logo
Hypertropy
by charles S.
1 athletes joined
Program Description
Muscle gain 👍🏽 have fun and don’t make it complicated it’s simple.stretch after all sessions and be hydrated.make sure it’s all quality slow and controlled reps. Try to progress by adding more reps and once that gets easy add more weight.
Program Overview
Level
Beginner, Intermediate, Novice, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
110 minutes
Created
Jun 02, 2024 01:37
Last Edited
Jun 03, 2024 01:55
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
6
Dip (Bodyweight)
3 Sets
8 Reps
Day 2
1
Decline Crunch
3 Sets
12 Reps
2
Plank
2 Sets
1 mins
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
4
High Pull
3 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Arnold Press
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Pullover (Machine)
3 Sets
12 Reps
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Seated Dumbbell Curl
3 Sets
10 Reps
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
7
Concentration Curl
3 Sets
10 Reps
Day 4
1
Squat (Paused)
3 Sets
8 Reps
2
Leg Press
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
5
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
6
Dip (Bodyweight)
3 Sets
8 Reps
Day 2
1
Decline Crunch
3 Sets
12 Reps
2
Plank
2 Sets
1 mins
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
4
High Pull
3 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Arnold Press
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Pullover (Machine)
3 Sets
12 Reps
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Seated Dumbbell Curl
3 Sets
10 Reps
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
7
Concentration Curl
3 Sets
10 Reps
Day 4
1
Squat (Paused)
3 Sets
8 Reps
2
Leg Press
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
5
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
6
Dip (Bodyweight)
3 Sets
8 Reps
Day 2
1
Decline Crunch
3 Sets
12 Reps
2
Plank
2 Sets
1 mins
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
4
High Pull
3 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Arnold Press
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Pullover (Machine)
3 Sets
12 Reps
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Seated Dumbbell Curl
3 Sets
10 Reps
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
7
Concentration Curl
3 Sets
10 Reps
Day 4
1
Squat (Paused)
3 Sets
8 Reps
2
Leg Press
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
5
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
6
Dip (Bodyweight)
3 Sets
8 Reps
Day 2
1
Decline Crunch
3 Sets
12 Reps
2
Plank
2 Sets
1 mins
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
4
High Pull
3 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Arnold Press
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Pullover (Machine)
3 Sets
12 Reps
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Seated Dumbbell Curl
3 Sets
10 Reps
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
7
Concentration Curl
3 Sets
10 Reps
Day 4
1
Squat (Paused)
3 Sets
8 Reps
2
Leg Press
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
5
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
6
Dip (Bodyweight)
3 Sets
8 Reps
Day 2
1
Decline Crunch
3 Sets
12 Reps
2
Plank
2 Sets
1 mins
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
4
High Pull
3 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Arnold Press
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Pullover (Machine)
3 Sets
12 Reps
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Seated Dumbbell Curl
3 Sets
10 Reps
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
7
Concentration Curl
3 Sets
10 Reps
Day 4
1
Squat (Paused)
3 Sets
8 Reps
2
Leg Press
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
5
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
6
Dip (Bodyweight)
3 Sets
8 Reps
Day 2
1
Decline Crunch
3 Sets
12 Reps
2
Plank
2 Sets
1 mins
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
4
High Pull
3 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Arnold Press
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Pullover (Machine)
3 Sets
12 Reps
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Seated Dumbbell Curl
3 Sets
10 Reps
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
7
Concentration Curl
3 Sets
10 Reps
Day 4
1
Squat (Paused)
3 Sets
8 Reps
2
Leg Press
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
5
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
6
Dip (Bodyweight)
3 Sets
8 Reps
Day 2
1
Decline Crunch
3 Sets
12 Reps
2
Plank
2 Sets
1 mins
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
4
High Pull
3 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Arnold Press
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Pullover (Machine)
3 Sets
12 Reps
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Seated Dumbbell Curl
3 Sets
10 Reps
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
7
Concentration Curl
3 Sets
10 Reps
Day 4
1
Squat (Paused)
3 Sets
8 Reps
2
Leg Press
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
5
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
6
Dip (Bodyweight)
3 Sets
8 Reps
Day 2
1
Decline Crunch
3 Sets
12 Reps
2
Plank
2 Sets
1 mins
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
4
High Pull
3 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Arnold Press
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Pullover (Machine)
3 Sets
12 Reps
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Seated Dumbbell Curl
3 Sets
10 Reps
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
7
Concentration Curl
3 Sets
10 Reps
Day 4
1
Squat (Paused)
3 Sets
8 Reps
2
Leg Press
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
5
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
6
Dip (Bodyweight)
3 Sets
8 Reps
Day 2
1
Decline Crunch
3 Sets
12 Reps
2
Plank
2 Sets
1 mins
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
4
High Pull
3 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Arnold Press
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Pullover (Machine)
3 Sets
12 Reps
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Seated Dumbbell Curl
3 Sets
10 Reps
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
7
Concentration Curl
3 Sets
10 Reps
Day 4
1
Squat (Paused)
3 Sets
8 Reps
2
Leg Press
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
5
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
6
Dip (Bodyweight)
3 Sets
8 Reps
Day 2
1
Decline Crunch
3 Sets
12 Reps
2
Plank
2 Sets
1 mins
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
4
High Pull
3 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Arnold Press
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Pullover (Machine)
3 Sets
12 Reps
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Seated Dumbbell Curl
3 Sets
10 Reps
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
7
Concentration Curl
3 Sets
10 Reps
Day 4
1
Squat (Paused)
3 Sets
8 Reps
2
Leg Press
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
5
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
6
Dip (Bodyweight)
3 Sets
8 Reps
Day 2
1
Decline Crunch
3 Sets
12 Reps
2
Plank
2 Sets
1 mins
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
4
High Pull
3 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Arnold Press
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Pullover (Machine)
3 Sets
12 Reps
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Seated Dumbbell Curl
3 Sets
10 Reps
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
7
Concentration Curl
3 Sets
10 Reps
Day 4
1
Squat (Paused)
3 Sets
8 Reps
2
Leg Press
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
5
Standing Calf Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
6
Dip (Bodyweight)
3 Sets
8 Reps
Day 2
1
Decline Crunch
3 Sets
12 Reps
2
Plank
2 Sets
1 mins
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
4
High Pull
3 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Arnold Press
3 Sets
10 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
2
Pullover (Machine)
3 Sets
12 Reps
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Seated Dumbbell Curl
3 Sets
10 Reps
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
7
Concentration Curl
3 Sets
10 Reps
Day 4
1
Squat (Paused)
3 Sets
8 Reps
2
Leg Press
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
5
Standing Calf Raise
3 Sets
12 Reps