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Quick Functional Hypertrophy
by Gipi
11 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
Jun 14, 2024 04:41
down_app
Week 1
1 / 4 Weeks
Day 1
1A
Squat (Barbell)
3 Sets
5-10 Reps
@8.5
1B
Pullover (Dumbbell)
3 Sets
6-15 Reps
@9
2A
Bench Press (Barbell)
3 Sets
5-12 Reps
@8.5
2B
Flexion Row
3 Sets
6-12 Reps
@9.5
3A
Deadlift (Barbell)
1 Set
3B
Lu Raises
1 Set
4
Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 2
1A
Squat (Barbell)
3 Sets
5-10 Reps
@8.5
1B
Pullover (Dumbbell)
3 Sets
6-15 Reps
@9
2A
Bench Press (Barbell)
3 Sets
5-12 Reps
@8.5
2B
Flexion Row
3 Sets
6-12 Reps
@9.5
3A
Leg Curl
3 Sets
5-20 Reps
@8.5
3B
Lu Raises
3 Sets
5-20 Reps
@8.5
4
Swiss Ball Rollout
1 Set
Day 3
1A
Squat (Barbell)
3 Sets
5-10 Reps
@8.5
1B
Pullover (Dumbbell)
3 Sets
6-15 Reps
@9
2A
Bench Press (Barbell)
3 Sets
5-12 Reps
@8.5
2B
Flexion Row
3 Sets
6-12 Reps
@9.5
3A
Deadlift (Barbell)
1 Set
3B
Lu Raises
1 Set
4
Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 1
1A
Squat (Barbell)
3 Sets
5-10 Reps
@8.5
1B
Pullover (Dumbbell)
3 Sets
6-15 Reps
@9
2A
Bench Press (Barbell)
3 Sets
5-12 Reps
@8.5
2B
Flexion Row
3 Sets
6-12 Reps
@9.5
3A
Deadlift (Barbell)
1 Set
3B
Lu Raises
1 Set
4
Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 2
1A
Squat (Barbell)
3 Sets
5-10 Reps
@8.5
1B
Pullover (Dumbbell)
3 Sets
6-15 Reps
@9
2A
Bench Press (Barbell)
3 Sets
5-12 Reps
@8.5
2B
Flexion Row
3 Sets
6-12 Reps
@9.5
3A
Leg Curl
3 Sets
5-20 Reps
@8.5
3B
Lu Raises
3 Sets
5-20 Reps
@8.5
4
Swiss Ball Rollout
1 Set
Day 3
1A
Squat (Barbell)
3 Sets
5-10 Reps
@8.5
1B
Pullover (Dumbbell)
3 Sets
6-15 Reps
@9
2A
Bench Press (Barbell)
3 Sets
5-12 Reps
@8.5
2B
Flexion Row
3 Sets
6-12 Reps
@9.5
3A
Deadlift (Barbell)
1 Set
3B
Lu Raises
1 Set
4
Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 1
1A
Squat (Barbell)
3 Sets
5-10 Reps
@8.5
1B
Pullover (Dumbbell)
3 Sets
6-15 Reps
@9
2A
Bench Press (Barbell)
3 Sets
5-12 Reps
@8.5
2B
Flexion Row
3 Sets
6-12 Reps
@9.5
3A
Deadlift (Barbell)
1 Set
3B
Lu Raises
1 Set
4
Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 2
1A
Squat (Barbell)
3 Sets
5-10 Reps
@8.5
1B
Pullover (Dumbbell)
3 Sets
6-15 Reps
@9
2A
Bench Press (Barbell)
3 Sets
5-12 Reps
@8.5
2B
Flexion Row
3 Sets
6-12 Reps
@9.5
3A
Leg Curl
3 Sets
5-20 Reps
@8.5
3B
Lu Raises
3 Sets
5-20 Reps
@8.5
4
Swiss Ball Rollout
1 Set
Day 3
1A
Squat (Barbell)
3 Sets
5-10 Reps
@8.5
1B
Pullover (Dumbbell)
3 Sets
6-15 Reps
@9
2A
Bench Press (Barbell)
3 Sets
5-12 Reps
@8.5
2B
Flexion Row
3 Sets
6-12 Reps
@9.5
3A
Deadlift (Barbell)
1 Set
3B
Lu Raises
1 Set
4
Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 1
1A
Squat (Barbell)
3 Sets
5-10 Reps
@8.5
1B
Pullover (Dumbbell)
3 Sets
6-15 Reps
@9
2A
Bench Press (Barbell)
3 Sets
5-12 Reps
@8.5
2B
Flexion Row
3 Sets
6-12 Reps
@9.5
3A
Deadlift (Barbell)
1 Set
3B
Lu Raises
1 Set
4
Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 2
1A
Squat (Barbell)
3 Sets
5-10 Reps
@8.5
1B
Pullover (Dumbbell)
3 Sets
6-15 Reps
@9
2A
Bench Press (Barbell)
3 Sets
5-12 Reps
@8.5
2B
Flexion Row
3 Sets
6-12 Reps
@9.5
3A
Leg Curl
3 Sets
5-20 Reps
@8.5
3B
Lu Raises
3 Sets
5-20 Reps
@8.5
4
Swiss Ball Rollout
1 Set
Day 3
1A
Squat (Barbell)
3 Sets
5-10 Reps
@8.5
1B
Pullover (Dumbbell)
3 Sets
6-15 Reps
@9
2A
Bench Press (Barbell)
3 Sets
5-12 Reps
@8.5
2B
Flexion Row
3 Sets
6-12 Reps
@9.5
3A
Deadlift (Barbell)
1 Set
3B
Lu Raises
1 Set
4
Abs Crunch (Bodyweight)
3 Sets
AMRAP