Hypertrophy training V.1

Essentially just my first programme to get use to the gym and to have a proportionate physique where all the muscles are worked to an efficient and effective amount

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Preacher Curl (Barbell)

Pendlay Row

Chest Supported Row (Machine)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Barbell)

Shrug (Dumbbell)

Standing Plate Raise

Standing Behind Neck Shoulder Press (Barbell)

Reverse Pec Deck

Bicep Curl (Machine)

Wide Grip Lat Pulldown

Lateral Raise (Dumbbell)

Reverse Wrist Curl (Dumbbell)

Wrist Curls

Leg Extension

Seated Hamstring Curl

Hip Thrust (Barbell)

Front Squat (Paused)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Hip Abductor (Machine)

Leg Press (45 Degrees)

Standing Calf Raise

Cable Crunch

Side Bend (Dumbbell)

Seated Calf Raise

Hanging Leg Raise

Lunge (Dumbbell)

Incline Bench Press (Barbell)

Overhead Tricep Extension (Cable)

Pec Deck (Machine)

Skull Crusher (Barbell)

Bench Press (Close Grip)

Chest Fly (Dumbbell)

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