Lazy man

To paste into “Program Notes”:
	•	3×4–8 rep range = strength-focused hypertrophy.
	•	Rest 3–4 min for Incline Bench, Pull-Ups, Rows, DB Shoulder Press.
	•	Rest 1–2 min for arms + lateral raises.
	•	Add weight only after achieving 3×8.
	•	Stay on Routine 1 for at least 8 weeks.
	•	Track everything.

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Week 1

Week 2

Week 3

Week 4

Incline Bench Press (Barbell)

Standing Shoulder Press (Dumbbell)

Skull Crusher (Dumbbell)

Lateral Raise (Dumbbell)

Pull-Up (Assisted)

Dumbbell Row

Bicep Curl (Dumbbell)

Face Pull

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