Quick Functional Hypertrophy

by Gipi

12 athletes joined

Program Description

Quick Effective routine. Stay in the rep range and progress with double progression, i.e. first reps then weight and reset reps to minimum

Program Overview

Level

Beginner, Novice

Goal

Bodybuilding

Equipment

Full Gym

Program Length

4 weeks

Time Per Workout

60 minutes

Created

Mar 12, 2024 10:25

Last Edited

Jul 05, 2024 04:48

Day 1

Squat (Barbell)

3 Sets

5-10 Reps

@8.5

Pullover (Dumbbell)

3 Sets

6-15 Reps

Bench Press (Barbell)

3 Sets

5-12 Reps

@8.5

Flexion Row

3 Sets

6-12 Reps

@9.5

Deadlift (Barbell)

1 Set

Lu Raises

1 Set

Abs Crunch (Bodyweight)

3 Sets

AMRAP

Day 2

Squat (Barbell)

3 Sets

5-10 Reps

@8.5

Pullover (Dumbbell)

3 Sets

6-15 Reps

Bench Press (Barbell)

3 Sets

5-12 Reps

@8.5

Flexion Row

3 Sets

6-12 Reps

@9.5

Leg Curl

3 Sets

5-20 Reps

@8.5

Lu Raises

3 Sets

5-20 Reps

@8.5

Swiss Ball Rollout

1 Set

Day 3

Squat (Barbell)

3 Sets

5-10 Reps

@8.5

Pullover (Dumbbell)

3 Sets

6-15 Reps

Bench Press (Barbell)

3 Sets

5-12 Reps

@8.5

Flexion Row

3 Sets

6-12 Reps

@9.5

Deadlift (Barbell)

1 Set

Lu Raises

1 Set

Abs Crunch (Bodyweight)

3 Sets

AMRAP