Program Description
Develop hypertrophy with minimal equipment without a home gym.
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentAt Home
- Program Length1 week
- Time Per Workout30 minutes
- CreatedJun 25, 2024 04:46
- Last EditedJun 28, 2024 06:29
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
15-25 reps
1B
Captains of Crush gripper
2
4-15 reps
2A
Bicep Curl (EZ Bar)
2
6-12 reps
2B
Tricep Extension (Barbell)
2
6-12 reps
3A
Sit Up
2
15-25 reps
3B
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
15-25 reps
1B
Captains of Crush gripper
2
4-15 reps
2A
Bicep Curl (EZ Bar)
2
6-12 reps
2B
Tricep Extension (Barbell)
2
6-12 reps
3A
Sit Up
2
15-25 reps
3B
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
15-25 reps
1B
Captains of Crush gripper
2
4-15 reps
2A
Bicep Curl (EZ Bar)
2
6-12 reps
2B
Tricep Extension (Barbell)
2
6-12 reps
3A
Sit Up
2
15-25 reps
3B
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
15-25 reps
1B
Captains of Crush gripper
2
4-15 reps
2A
Bicep Curl (EZ Bar)
2
6-12 reps
2B
Tricep Extension (Barbell)
2
6-12 reps
3A
Sit Up
2
15-25 reps
3B
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
15-25 reps
1B
Captains of Crush gripper
2
4-15 reps
2A
Bicep Curl (EZ Bar)
2
6-12 reps
2B
Tricep Extension (Barbell)
2
6-12 reps
3A
Sit Up
2
15-25 reps
3B
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
15-25 reps
1B
Captains of Crush gripper
2
4-15 reps
2A
Bicep Curl (EZ Bar)
2
6-12 reps
2B
Tricep Extension (Barbell)
2
6-12 reps
3A
Sit Up
2
15-25 reps
3B
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Push Up
2
15-25 reps
1B
Captains of Crush gripper
2
4-15 reps
2A
Bicep Curl (EZ Bar)
2
6-12 reps
2B
Tricep Extension (Barbell)
2
6-12 reps
3A
Sit Up
2
15-25 reps
3B
Reverse Bicep Curl (EZ Bar)
2
6-12 reps
Week 1
1 / 1 Weeks
Day 1
1A
Push Up2 Sets
15-25 Reps
1B
Captains of Crush gripper2 Sets
4-15 Reps
2A
Bicep Curl (EZ Bar)2 Sets
6-12 Reps
2B
Tricep Extension (Barbell)2 Sets
6-12 Reps
3A
Sit Up2 Sets
15-25 Reps
3B
Reverse Bicep Curl (EZ Bar)2 Sets
6-12 Reps
Day 2
1A
Push Up2 Sets
15-25 Reps
1B
Captains of Crush gripper2 Sets
4-15 Reps
2A
Bicep Curl (EZ Bar)2 Sets
6-12 Reps
2B
Tricep Extension (Barbell)2 Sets
6-12 Reps
3A
Sit Up2 Sets
15-25 Reps
3B
Reverse Bicep Curl (EZ Bar)2 Sets
6-12 Reps
Day 3
1A
Push Up2 Sets
15-25 Reps
1B
Captains of Crush gripper2 Sets
4-15 Reps
2A
Bicep Curl (EZ Bar)2 Sets
6-12 Reps
2B
Tricep Extension (Barbell)2 Sets
6-12 Reps
3A
Sit Up2 Sets
15-25 Reps
3B
Reverse Bicep Curl (EZ Bar)2 Sets
6-12 Reps
Day 4
1A
Push Up2 Sets
15-25 Reps
1B
Captains of Crush gripper2 Sets
4-15 Reps
2A
Bicep Curl (EZ Bar)2 Sets
6-12 Reps
2B
Tricep Extension (Barbell)2 Sets
6-12 Reps
3A
Sit Up2 Sets
15-25 Reps
3B
Reverse Bicep Curl (EZ Bar)2 Sets
6-12 Reps
Day 5
1A
Push Up2 Sets
15-25 Reps
1B
Captains of Crush gripper2 Sets
4-15 Reps
2A
Bicep Curl (EZ Bar)2 Sets
6-12 Reps
2B
Tricep Extension (Barbell)2 Sets
6-12 Reps
3A
Sit Up2 Sets
15-25 Reps
3B
Reverse Bicep Curl (EZ Bar)2 Sets
6-12 Reps
Day 6
1A
Push Up2 Sets
15-25 Reps
1B
Captains of Crush gripper2 Sets
4-15 Reps
2A
Bicep Curl (EZ Bar)2 Sets
6-12 Reps
2B
Tricep Extension (Barbell)2 Sets
6-12 Reps
3A
Sit Up2 Sets
15-25 Reps
3B
Reverse Bicep Curl (EZ Bar)2 Sets
6-12 Reps
Day 7
1A
Push Up2 Sets
15-25 Reps
1B
Captains of Crush gripper2 Sets
4-15 Reps
2A
Bicep Curl (EZ Bar)2 Sets
6-12 Reps
2B
Tricep Extension (Barbell)2 Sets
6-12 Reps
3A
Sit Up2 Sets
15-25 Reps
3B
Reverse Bicep Curl (EZ Bar)2 Sets
6-12 Reps