No BS Hypertrophy Pt.1

Promote overall muscle growth and strength through a well-rounded approach. The program focuses on both upper and lower body exercises, incorporating compound movements and isolation exercises to target various muscle groups. The key objectives include:

Muscle Hypertrophy: The program is designed to stimulate muscle growth by incorporating moderate to high rep ranges, promoting metabolic stress, and ensuring sufficient time under tension.

Upper and Lower Body Balance: The workout structure ensures a balanced development between the upper and lower body, targeting major muscle groups in each session.

Strength Development: Compound exercises like squats, deadlifts, and bench presses are included to promote strength gains, while isolation exercises help target specific muscle groups.

Variety and Adaptation: The inclusion of different exercises and rep ranges introduces variety, preventing plateaus and promoting continual adaptation.

Flexibility for Individual Preferences: The program is flexible, allowing for adjustments based on individual preferences and progress. Exercises can be substituted, and weights can be adjusted to accommodate various fitness levels.

Comprehensive Fitness: By incorporating both strength and hypertrophy training, the program aims to enhance overall fitness, muscular endurance, and functional strength.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Leg Press (45 Degrees)

Seated Shoulder Press (Dumbbell)

Chin-Up (Weighted)

Dip (Weighted)

Glute Bridge (Barbell)

Face Pull

Leg Curl

Bicep Curl (Cable)

Day 3 - Full push pull

Romanian Deadlift (Barbell)

Squat (Barbell)

Seated Row (Cable)

Split Squat (Barbell)

Seated Calf Raise

Leg Extension

Upright Row (Cable)

Lateral Raise (Dumbbell)

Day 1 - Lower

Bench Press (Barbell)

Lat Pulldown

Standing Pullover (Cable)

Incline Chest Fly (Dumbbell)

Bent Over Row (Barbell)

Bicep Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Day 2 - Upper

Single Arm Row (Dumbbell)

Tricep Pushdown (Cable)

Leg Press

1 reviews for No BS Hypertrophy Pt.1