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Muscle Builder: Strength & Hypertrophy 1
by JL
4 athletes joined
Program Description
Phase 1 This weightlifting plan alternates between hypertrophy and strength-focused training each week. During hypertrophy weeks, aim for higher reps and sets to promote muscle growth, while strength weeks focus on heavier weights with lower reps. Key points for beginners include prioritizing progressive overload, proper form, and recovery. Consistency is crucial for optimal results, along with incorporating variety to prevent plateaus and maintain motivation. Stick to the program schedule, gradually increase weight/resistance, prioritize form, rest, and nutrition, and stay consistent for success.
Program Overview
Level
Beginner
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Mar 07, 2024 06:34
Last Edited
May 14, 2024 03:08
down_app
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
8-12 Reps
@8
2
Pull-Up (Assisted)
2 Sets
8-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-15 Reps
@8
4
Seated Row (Cable)
2 Sets
10-15 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@8
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
@8
2
Skull Crushers (Smith Machine)
2 Sets
12-15 Reps
@8
3
Chest Fly (Dumbbell)
2 Sets
10-14 Reps
@9
4
Barbell Row
2 Sets
8-12 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
8-12 Reps
@8
2
Stiff Leg Deadlift
2 Sets
8-12 Reps
@8
3
Hack Squat
2 Sets
10-15 Reps
@8
4
Leg Curl
2 Sets
10-15 Reps
@9
5
Standing Calf Raise
2 Sets
12-15 Reps
@9
6
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@8
Day 4
1
Hack Squat
2 Sets
8-12 Reps
@8
2
Overhead Press (Barbell)
2 Sets
8-12 Reps
@8
3
Lat Pulldown
2 Sets
8-12 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5
Face Pull
2 Sets
12-15 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
@8
Day 1
1
Pull-Up (Bodyweight)
1 Set
16+ Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Pendlay Row
3 Sets
5 Reps
@8
4
Overhead Press (Barbell)
2 Sets
6 Reps
@8
5
Dip (Bodyweight)
1 Set
16+ Reps
@8
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Deadlift (Barbell)
2 Sets
5 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6 Reps
@8
4
Leg Curl
2 Sets
6 Reps
@9
5
Standing Calf Raise
2 Sets
8 Reps
@9
6
Hanging Leg Raise
1 Set
16+ Reps
@8
Day 3
1
Front Squat (Barbell)
2 Sets
5 Reps
@8
2
Bench Press (Barbell)
2 Sets
5 Reps
@8
3
Barbell Row
2 Sets
5 Reps
@8
4
Overhead Press (Barbell)
2 Sets
6 Reps
@8
5
Pull-Up (Bodyweight)
1 Set
12+ Reps
@9
6
Dip (Bodyweight)
1 Set
12+ Reps
@9
Day 4
1
Deadlift (Barbell)
2 Sets
5 Reps
@8
2
Incline Bench Press (Smith Machine)
2 Sets
5 Reps
@8
3
Barbell Row
2 Sets
5 Reps
@8
4
Hack Squat
2 Sets
6 Reps
@8
5
Face Pull
2 Sets
10 Reps
@8
6
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
8-12 Reps
@8
2
Pull-Up (Assisted)
2 Sets
8-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-15 Reps
@8
4
Seated Row (Cable)
2 Sets
10-15 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
8-12 Reps
@8
2
Stiff Leg Deadlift
2 Sets
8-12 Reps
@8
3
Hack Squat
2 Sets
10-15 Reps
@8
4
Leg Curl
2 Sets
10-15 Reps
@9
5
Standing Calf Raise
2 Sets
12-15 Reps
@9
6
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@8
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
@8
2
Skull Crushers (Smith Machine)
2 Sets
12-15 Reps
@8
3
Chest Fly (Dumbbell)
2 Sets
10-14 Reps
@9
4
Barbell Row
2 Sets
8-12 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@8
Day 4
1
Hack Squat
2 Sets
8-12 Reps
@8
2
Overhead Press (Barbell)
2 Sets
8-12 Reps
@8
3
Lat Pulldown
2 Sets
8-12 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5
Face Pull
2 Sets
12-15 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
@8
Day 1
1
Pull-Up (Bodyweight)
1 Set
16+ Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Pendlay Row
3 Sets
5 Reps
@8
4
Overhead Press (Barbell)
2 Sets
6 Reps
@8
5
Dip (Bodyweight)
1 Set
16+ Reps
@8
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Deadlift (Barbell)
2 Sets
5 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6 Reps
@8
4
Leg Curl
2 Sets
6 Reps
@9
5
Standing Calf Raise
2 Sets
8 Reps
@9
6
Hanging Leg Raise
1 Set
16+ Reps
@8
Day 3
1
Front Squat (Barbell)
2 Sets
5 Reps
@8
2
Bench Press (Barbell)
2 Sets
5 Reps
@8
3
Barbell Row
2 Sets
5 Reps
@8
4
Overhead Press (Barbell)
2 Sets
6 Reps
@8
5
Pull-Up (Bodyweight)
1 Set
12+ Reps
@9
6
Dip (Bodyweight)
1 Set
12+ Reps
@9
Day 4
1
Deadlift (Barbell)
2 Sets
5 Reps
@8
2
Incline Bench Press (Smith Machine)
2 Sets
5 Reps
@8
3
Barbell Row
2 Sets
5 Reps
@8
4
Hack Squat
2 Sets
6 Reps
@8
5
Face Pull
2 Sets
10 Reps
@8
6
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
@6
2
Chest Fly (Machine)
2 Sets
12 Reps
@6
3
Hack Squat
3 Sets
5 Reps
@6
4
Skull Crushers (Smith Machine)
2 Sets
6 Reps
@6
Day 2
1
Pull-Up (Assisted)
2 Sets
5 Reps
@6
2
Lat Pulldown
2 Sets
5 Reps
@6
3
Leg Curl
2 Sets
6 Reps
@6
4
Bicep Curl (Barbell)
2 Sets
6 Reps
@6
Day 3
1
Incline Bench Press (Barbell)
2 Sets
5 Reps
@6
2
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
@6
3
Hack Squat
3 Sets
12 Reps
@6
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
@6
Day 4
1
Barbell Row
2 Sets
5 Reps
@6
2
Chest Supported Row (Machine)
2 Sets
12 Reps
@6
3
Leg Curl
2 Sets
12 Reps
@6
4
Incline Curl (Dumbbell)
2 Sets
12 Reps
@6
Day 1
1
Bench Press (Barbell)
2 Sets
8-12 Reps
@8
2
Pull-Up (Assisted)
2 Sets
8-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-15 Reps
@8
4
Seated Row (Cable)
2 Sets
10-15 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
8-12 Reps
@8
2
Stiff Leg Deadlift
2 Sets
8-12 Reps
@8
3
Hack Squat
2 Sets
10-15 Reps
@8
4
Leg Curl
2 Sets
10-15 Reps
@9
5
Standing Calf Raise
2 Sets
12-15 Reps
@9
6
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@8
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
@8
2
Skull Crushers (Smith Machine)
2 Sets
12-15 Reps
@8
3
Chest Fly (Dumbbell)
2 Sets
10-14 Reps
@9
4
Barbell Row
2 Sets
8-12 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@8
Day 4
1
Hack Squat
2 Sets
8-12 Reps
@8
2
Overhead Press (Barbell)
2 Sets
8-12 Reps
@8
3
Lat Pulldown
2 Sets
8-12 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5
Face Pull
2 Sets
12-15 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
@8
Day 1
1
Pull-Up (Bodyweight)
1 Set
16+ Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Pendlay Row
3 Sets
5 Reps
@8
4
Overhead Press (Barbell)
2 Sets
6 Reps
@8
5
Dip (Bodyweight)
1 Set
16+ Reps
@8
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Deadlift (Barbell)
2 Sets
5 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6 Reps
@8
4
Leg Curl
2 Sets
6 Reps
@9
5
Standing Calf Raise
2 Sets
8 Reps
@9
6
Hanging Leg Raise
1 Set
16+ Reps
@8
Day 3
1
Front Squat (Barbell)
2 Sets
5 Reps
@8
2
Bench Press (Barbell)
2 Sets
5 Reps
@8
3
Barbell Row
2 Sets
5 Reps
@8
4
Overhead Press (Barbell)
2 Sets
6 Reps
@8
5
Pull-Up (Bodyweight)
1 Set
12+ Reps
@9
6
Dip (Bodyweight)
1 Set
12+ Reps
@9
Day 4
1
Deadlift (Barbell)
2 Sets
5 Reps
@8
2
Incline Bench Press (Smith Machine)
2 Sets
5 Reps
@8
3
Barbell Row
2 Sets
5 Reps
@8
4
Hack Squat
2 Sets
6 Reps
@8
5
Face Pull
2 Sets
10 Reps
@8
6
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
8-12 Reps
@8
2
Pull-Up (Assisted)
2 Sets
8-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-15 Reps
@8
4
Seated Row (Cable)
2 Sets
10-15 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
8-12 Reps
@8
2
Stiff Leg Deadlift
2 Sets
8-12 Reps
@8
3
Hack Squat
2 Sets
10-15 Reps
@8
4
Leg Curl
2 Sets
10-15 Reps
@9
5
Standing Calf Raise
2 Sets
12-15 Reps
@9
6
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@8
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
@8
2
Skull Crushers (Smith Machine)
2 Sets
12-15 Reps
@8
3
Chest Fly (Dumbbell)
2 Sets
10-14 Reps
@9
4
Barbell Row
2 Sets
8-12 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@8
Day 4
1
Hack Squat
2 Sets
8-12 Reps
@8
2
Overhead Press (Barbell)
2 Sets
8-12 Reps
@8
3
Lat Pulldown
2 Sets
8-12 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5
Face Pull
2 Sets
12-15 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
@8
Day 1
1
Pull-Up (Bodyweight)
1 Set
16+ Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Pendlay Row
3 Sets
5 Reps
@8
4
Overhead Press (Barbell)
2 Sets
6 Reps
@8
5
Dip (Bodyweight)
1 Set
16+ Reps
@8
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Deadlift (Barbell)
2 Sets
5 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
6 Reps
@8
4
Leg Curl
2 Sets
6 Reps
@9
5
Standing Calf Raise
2 Sets
8 Reps
@9
6
Hanging Leg Raise
1 Set
16+ Reps
@8
Day 3
1
Front Squat (Barbell)
2 Sets
5 Reps
@8
2
Bench Press (Barbell)
2 Sets
5 Reps
@8
3
Barbell Row
2 Sets
5 Reps
@8
4
Overhead Press (Barbell)
2 Sets
6 Reps
@8
5
Pull-Up (Bodyweight)
1 Set
12+ Reps
@9
6
Dip (Bodyweight)
1 Set
12+ Reps
@9
Day 4
1
Deadlift (Barbell)
2 Sets
5 Reps
@8
2
Incline Bench Press (Smith Machine)
2 Sets
5 Reps
@8
3
Barbell Row
2 Sets
5 Reps
@8
4
Hack Squat
2 Sets
6 Reps
@8
5
Face Pull
2 Sets
10 Reps
@8
6
Bicep Curl (EZ Bar)
2 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
5 Reps
@6
2
Chest Fly (Machine)
2 Sets
12 Reps
@6
3
Hack Squat
3 Sets
5 Reps
@6
4
Skull Crushers (Smith Machine)
2 Sets
6 Reps
@6
Day 2
1
Pull-Up (Assisted)
2 Sets
5 Reps
@6
2
Lat Pulldown
2 Sets
5 Reps
@6
3
Leg Curl
2 Sets
6 Reps
@6
4
Bicep Curl (Barbell)
2 Sets
6 Reps
@6
Day 3
1
Incline Bench Press (Barbell)
2 Sets
5 Reps
@6
2
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
@6
3
Hack Squat
3 Sets
12 Reps
@6
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
@6
Day 4
1
Barbell Row
2 Sets
5 Reps
@6
2
Chest Supported Row (Machine)
2 Sets
12 Reps
@6
3
Leg Curl
2 Sets
12 Reps
@6
4
Incline Curl (Dumbbell)
2 Sets
12 Reps
@6