Minimalist Hypertrophy

by Alex B

5 athletes joined

Program Description

Minimalist hypertrophy training for busy lads. Do 2-4 days per week, rinse and repeat.

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
30 minutes
Created
Apr 04, 2024 08:57
Last Edited
Aug 08, 2024 04:47

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START THE PROGRAM
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FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Close Grip)

2

20 reps

RPE 10

2

Underhand Lat Pulldown

2

20 reps

RPE 10

3

Upright Row (Barbell)

2

20 reps

RPE 10

4

Overhead Press (Barbell)

2

20 reps

RPE 10

5

Bicep Curl (Barbell)

2

20 reps

RPE 10

6

Tricep Extension (Barbell)

2

20 reps

RPE 10

7

Stiff Leg Deadlift

2

20 reps

RPE 10

8

Walking Lunge (Dumbbell)

2

20 reps

RPE 10

Day 2

1

Bent Over Row (Dumbbell)

2

20 reps

RPE 10

2

Incline Bench Press (Dumbbell)

2

20 reps

RPE 10

3

Face Pull

3

20 reps

RPE 10

4

Skull Crusher

2

20 reps

RPE 10

5

Incline Curl (Dumbbell)

2

20 reps

RPE 10

6

Leg Press

2

20 reps

RPE 10

7

Lying Leg Curl

2

20 reps

RPE 10

Day 1

1

Bench Press (Close Grip)

2 Sets

20 Reps

@10

2

Underhand Lat Pulldown

2 Sets

20 Reps

@10

3

Upright Row (Barbell)

2 Sets

20 Reps

@10

4

Overhead Press (Barbell)

2 Sets

20 Reps

@10

5

Bicep Curl (Barbell)

2 Sets

20 Reps

@10

6

Tricep Extension (Barbell)

2 Sets

20 Reps

@10

7

Stiff Leg Deadlift

2 Sets

20 Reps

@10

8

Walking Lunge (Dumbbell)

2 Sets

20 Reps

@10

Day 2

1

Bent Over Row (Dumbbell)

2 Sets

20 Reps

@10

2

Incline Bench Press (Dumbbell)

2 Sets

20 Reps

@10

3

Face Pull

3 Sets

20 Reps

@10

4

Skull Crusher

2 Sets

20 Reps

@10

5

Incline Curl (Dumbbell)

2 Sets

20 Reps

@10

6

Leg Press

2 Sets

20 Reps

@10

7

Lying Leg Curl

2 Sets

20 Reps

@10