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Hypo Trophy
by Chad R.
4.0
(1 rating)
Program Description
Build Muscle
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
9 weeks
Time Per Workout
60 minutes
Created
Mar 17, 2024 06:11
Last Edited
May 07, 2024 10:16
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Week 1
1 / 9 Weeks
Day 1
1
Safety Bar Squat
3 Sets
8-12 Reps
@7
2A
Bench Press (Dumbbell)
3 Sets
12-15 Reps
@7
2B
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
@7
3A
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@7
3B
T-Bar Row
3 Sets
10-15 Reps
@7
4A
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@7
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
10 Reps
@7
2A
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7
2B
Goblet Squat
3 Sets
AMRAP
@7
3A
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@7
3B
Lat Pulldown
3 Sets
10-15 Reps
@7
4A
Hammer Curl
3 Sets
12-15 Reps
@7
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-18 Reps
@7
Day 3
1
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@7
2A
Bench Press (Close Grip)
3 Sets
10 Reps
@7
2B
Pendlay Row
3 Sets
10 Reps
@7
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@7
3B
Single Arm High Row (Cable)
3 Sets
10-12 Reps
@7
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
4B
Cable Crunch
3 Sets
15-18 Reps
@7
Day 1
1
Safety Bar Squat
3 Sets
8-12 Reps
@8
2A
Bench Press (Dumbbell)
3 Sets
12-15 Reps
@8
2B
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
@8
3A
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
3B
T-Bar Row
3 Sets
10-15 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2A
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2B
Goblet Squat
3 Sets
AMRAP
@8
3A
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@8
3B
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Hammer Curl
3 Sets
12-15 Reps
@8
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-18 Reps
@8
Day 3
1
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@8
2A
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2B
Pendlay Row
3 Sets
10 Reps
@8
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@8
3B
Single Arm High Row (Cable)
3 Sets
10-12 Reps
@8
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
4B
Cable Crunch
3 Sets
15-18 Reps
@8
Day 1
1
Safety Bar Squat
3 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
3 Sets
12-15 Reps
@9
2B
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
@9
3A
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@9
3B
T-Bar Row
3 Sets
10-15 Reps
@9
4A
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
Day 2
1
Deadlift (Barbell)
3 Sets
10 Reps
@9
2A
Incline Bench Press (Barbell)
3 Sets
10 Reps
@9
2B
Goblet Squat
3 Sets
AMRAP
@9
3A
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@9
3B
Lat Pulldown
3 Sets
10-15 Reps
@9
4A
Hammer Curl
3 Sets
12-15 Reps
@9
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-18 Reps
@9
Day 3
1
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@9
2A
Bench Press (Close Grip)
3 Sets
10 Reps
@9
2B
Pendlay Row
3 Sets
10 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
Single Arm High Row (Cable)
3 Sets
10-12 Reps
@9
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Cable Crunch
3 Sets
15-18 Reps
@9
Day 1
1
Safety Bar Squat
3 Sets
8-12 Reps
@7
2A
Bench Press (Dumbbell)
3 Sets
12-15 Reps
@7
2B
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
@7
3A
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@7
3B
T-Bar Row
3 Sets
10-15 Reps
@7
4A
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@7
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
10 Reps
@7
2A
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7
2B
Goblet Squat
3 Sets
AMRAP
@7
3A
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@7
3B
Lat Pulldown
3 Sets
10-15 Reps
@7
4A
Hammer Curl
3 Sets
12-15 Reps
@7
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-18 Reps
@7
Day 3
1
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@7
2A
Bench Press (Close Grip)
3 Sets
10 Reps
@7
2B
Pendlay Row
3 Sets
10 Reps
@7
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@7
3B
Single Arm High Row (Cable)
3 Sets
10-12 Reps
@7
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
4B
Cable Crunch
3 Sets
15-18 Reps
@7
Day 1
1
Safety Bar Squat
3 Sets
8-12 Reps
@8
2A
Bench Press (Dumbbell)
3 Sets
12-15 Reps
@8
2B
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
@8
3A
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
3B
T-Bar Row
3 Sets
10-15 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2A
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2B
Goblet Squat
3 Sets
AMRAP
@8
3A
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@8
3B
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Hammer Curl
3 Sets
12-15 Reps
@8
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-18 Reps
@8
Day 3
1
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@8
2A
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2B
Pendlay Row
3 Sets
10 Reps
@8
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@8
3B
Single Arm High Row (Cable)
3 Sets
10-12 Reps
@8
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
4B
Cable Crunch
3 Sets
15-18 Reps
@8
Day 1
1
Safety Bar Squat
3 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
3 Sets
12-15 Reps
@9
2B
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
@9
3A
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@9
3B
T-Bar Row
3 Sets
10-15 Reps
@9
4A
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
Day 2
1
Deadlift (Barbell)
3 Sets
10 Reps
@9
2A
Incline Bench Press (Barbell)
3 Sets
10 Reps
@9
2B
Goblet Squat
3 Sets
AMRAP
@9
3A
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@9
3B
Lat Pulldown
3 Sets
10-15 Reps
@9
4A
Hammer Curl
3 Sets
12-15 Reps
@9
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-18 Reps
@9
Day 3
1
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@9
2A
Bench Press (Close Grip)
3 Sets
10 Reps
@9
2B
Pendlay Row
3 Sets
10 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
Single Arm High Row (Cable)
3 Sets
10-12 Reps
@9
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Cable Crunch
3 Sets
15-18 Reps
@9
Day 1
1
Safety Bar Squat
3 Sets
8-12 Reps
@7
2A
Bench Press (Dumbbell)
3 Sets
12-15 Reps
@7
2B
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
@7
3A
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@7
3B
T-Bar Row
3 Sets
10-15 Reps
@7
4A
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@7
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
10 Reps
@7
2A
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7
2B
Goblet Squat
3 Sets
AMRAP
@7
3A
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@7
3B
Lat Pulldown
3 Sets
10-15 Reps
@7
4A
Hammer Curl
3 Sets
12-15 Reps
@7
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-18 Reps
@7
Day 3
1
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@7
2A
Bench Press (Close Grip)
3 Sets
10 Reps
@7
2B
Pendlay Row
3 Sets
10 Reps
@7
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@7
3B
Single Arm High Row (Cable)
3 Sets
10-12 Reps
@7
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
4B
Cable Crunch
3 Sets
15-18 Reps
@7
Day 1
1
Safety Bar Squat
3 Sets
8-12 Reps
@8
2A
Bench Press (Dumbbell)
3 Sets
12-15 Reps
@8
2B
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
@8
3A
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
3B
T-Bar Row
3 Sets
10-15 Reps
@8
4A
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2A
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2B
Goblet Squat
3 Sets
AMRAP
@8
3A
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@8
3B
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Hammer Curl
3 Sets
12-15 Reps
@8
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-18 Reps
@8
Day 3
1
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@8
2A
Bench Press (Close Grip)
3 Sets
10 Reps
@8
2B
Pendlay Row
3 Sets
10 Reps
@8
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@8
3B
Single Arm High Row (Cable)
3 Sets
10-12 Reps
@8
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
4B
Cable Crunch
3 Sets
15-18 Reps
@8
Day 1
1
Safety Bar Squat
3 Sets
8-12 Reps
@9
2A
Bench Press (Dumbbell)
3 Sets
12-15 Reps
@9
2B
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
@9
3A
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@9
3B
T-Bar Row
3 Sets
10-15 Reps
@9
4A
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
Day 2
1
Deadlift (Barbell)
3 Sets
10 Reps
@9
2A
Incline Bench Press (Barbell)
3 Sets
10 Reps
@9
2B
Goblet Squat
3 Sets
AMRAP
@9
3A
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@9
3B
Lat Pulldown
3 Sets
10-15 Reps
@9
4A
Hammer Curl
3 Sets
12-15 Reps
@9
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-18 Reps
@9
Day 3
1
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@9
2A
Bench Press (Close Grip)
3 Sets
10 Reps
@9
2B
Pendlay Row
3 Sets
10 Reps
@9
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@9
3B
Single Arm High Row (Cable)
3 Sets
10-12 Reps
@9
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
4B
Cable Crunch
3 Sets
15-18 Reps
@9