Pure hypertrophy
by Soul
2 athletes joined
5.0
(1 rating)
Program Description
Pure hypertrophy program
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
120 minutes
Created
Apr 19, 2024 09:51
Last Edited
Jun 17, 2024 06:09
Week 1
1 / 10 Weeks
Day 1
1
Cable Y Raise2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Lat Pullaround Cross Body2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Chest Press (Machine)3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Chest Supported Row (Machine)2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Overhead Tricep Extension (Cable)1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Lat Prayer2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Pec Deck (Machine)2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Seated Hamstring Curl2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Hip Adductor (Machine)2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Hack Squat1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@10
4
Leg Extension2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Standing Calf Raise2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Seated Wide-Grip Row (Cable)2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Shoulder Press (Machine)2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lat Pulldown2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Decline Bench Press (Barbell)2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Hammer Curl1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Lateral Raise (Dumbbell)2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Reverse Pec Deck2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 4
1
Seated Hamstring Curl2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Leg Press2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Romanian Deadlift (Barbell)2 Sets
8 Reps
@7-8
4
Hip Adductor (Machine)2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Leg Extension2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Standing Calf Raise2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Chest Fly (Cable)2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Chest Press (Machine)2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bayesian Curl2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Skull Crusher2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Spider Curl2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Tricep Kickback1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Cable Crunch2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10