No BS Hypertrophy Pt.1

Unlock your muscle-building potential with the No BS Hypertrophy Pt.1 program, designed for serious lifters ready to transform their physique over 10 intense weeks. Committing just three days a week, you'll engage in a balanced mix of push and pull exercises, including heavy-hitters like the Leg Press and Weighted Chin-Ups, ensuring comprehensive muscle development. This program emphasizes progressive overload and targeted intensity, allowing you to maximize gains while honing your strength. Get ready to push your limits and see real results!

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.

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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

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