Hypertrophy (Bodybuilding)

These exercises should be performed with a weight that is about 60-70% of your maximum.

 

Day 1: Chest and Triceps

• Barbell Bench Press: 4 sets x 8-10 reps
• Incline Dumbbell Press: 3 sets x 12-15 reps
• Tricep Dips: 3 sets x max reps
• Tricep Kickbacks: 3 sets x 12-15 reps
• Push-Ups: 3 sets x max reps

 

Day 2: Back and Biceps

• Deadlifts: 4 sets x 6-8 reps
• Bent Over Rows: 3 sets x 10-12 reps
• Pull-Ups: 4 sets x max reps
• Barbell Bicep Curls: 3 sets x 12-15 reps
• Face Pulls: 3 sets x 15-20 reps

 

Day 3: Legs

• Squats: 4 sets x 8-10 reps
• Romanian Deadlifts: 3 sets x 12-15 reps
• Leg Press: 3 sets x 15-20 reps
• Walking Lunges: 3 sets x 20 reps (10 per leg)
• Calf Raises: 4 sets x 15-20 reps

 

Day 4: Shoulders and Abs

• Military Press: 4 sets x 8-10 reps
• Lateral Raises: 3 sets x 12-15 reps
• Plank Variations: 3 sets x max hold
• Russian Twists: 4 sets x 20 reps per side
• Cable Face Pulls: 3 sets x 15-20 reps

 

Day 5: Full Body Power Day

• Power Cleans: 5 sets x 3-5 reps
• Box Jumps: 4 sets x 8-10 reps
• Weighted Pull-Ups: 4 sets x 6-8 reps
• Front Squats: 4 sets x 8-10 reps
• Planks: 3 sets x max hold

 

• Day 6: Rest or Active Recovery

 

• Day 7: Active Recovery or Rest

Week 2:

Day 8: Chest and Triceps

• Incline Dumbbell Press: 4 sets x 8-10 reps
• Chest Flyes: 3 sets x 12-15 reps
• Tricep Dips: 3 sets x max reps
• Tricep Rope Pushdowns: 3 sets x 12-15 reps
• Diamond Push-Ups: 3 sets x max reps

 

Day 9: Back and Biceps

• Sumo Deadlifts: 4 sets x 5-7 reps
• Single-Arm Dumbbell Rows: 3 sets x 10-12 reps per arm
• Lat Pulldowns: 4 sets x 10-12 reps
• Hammer Curls: 3 sets x 12-15 reps
• Face Pulls: 3 sets x 15-20 reps

 

Day 10: Legs

• Front Squats: 4 sets x 8-10 reps
• Leg Extension: 3 sets x 12-15 reps
• Walking Lunges: 3 sets x 20 reps (10 per leg)
• Standing Calf Raises: 4 sets x 15-20 reps
• Hamstring Curls: 3 sets x 12-15 reps

 

Day 11: Shoulders and Abs

• Seated Dumbbell Press: 4 sets x 8-10 reps
• Upright Rows: 3 sets x 12-15 reps
• Plank Variations: 3 sets x max hold
• Russian Twists: 4 sets x 20 reps per side
• Cable Face Pulls: 3 sets x 15-20 reps

 

Day 12: Full Body Power Day

• Power Cleans: 5 sets x 3-5 reps
• Box Jumps: 4 sets x 8-10 reps
• Weighted Pull-Ups: 4 sets x 6-8 reps
• Front Squats: 4 sets x 8-10 reps
• Planks: 3 sets x max hold

 

• Day 13: Active Recovery or Rest

 

• Day 14: Active Recovery or Rest

 

Week 3:

Day 15: Chest and Triceps

• Dumbbell Bench Press: 4 sets x 8-10 reps
• Cable Crossover: 3 sets x 12-15 reps
• Tricep Kickbacks: 3 sets x 10-12 reps
• Overhead Tricep Extension: 3 sets x 12-15 reps
• Push-Ups: 3 sets x max reps

 

Day 16: Back and Biceps

• Rack Pulls: 4 sets x 6-8 reps
• Single-Arm Dumbbell Rows: 3 sets x 10-12 reps per arm
• Lat Pulldowns: 4 sets x 10-12 reps
• Concentration Curls: 3 sets x 12-15 reps
• Face Pulls: 3 sets x 15-20 reps

 

Day 17: Legs

• Squats: 4 sets x 8-10 reps
• Romanian Deadlifts: 3 sets x 12-15 reps
• Leg Press: 3 sets x 15-20 reps
• Walking Lunges: 3 sets x 20 reps (10 per leg)
• Calf Raises: 4 sets x 15-20 reps

Day 18: Shoulders and Abs

• Seated Military Press: 4 sets x 8-10 reps
• Dumbbell Lateral Raises: 3 sets x 12-15 reps
• Plank Variations: 3 sets x max hold
• Hanging Leg Raises: 4 sets x 15-20 reps
• Cable Face Pulls: 3 sets x 15-20 reps

 

Day 19: Full Body Power Day

• Snatch Grip Deadlifts: 5 sets x 3-5 reps
• Push Jerks: 4 sets x 6-8 reps
• Box Jumps: 4 sets x 8-10 reps
• Weighted Dips: 4 sets x 6-8 reps
• Side Plank: 3 sets x max hold per side

 

• Day 20: Active Recovery or Rest

 

• Day 21: Active Recovery or Rest

 

Week 4:

 

Day 22: Chest and Triceps

• Barbell Bench Press: 4 sets x 8-10 reps
• Incline Dumbbell Press: 3 sets x 12-15 reps
• Tricep Dips: 3 sets x max reps
• Tricep Kickbacks: 3 sets x 12-15 reps
• Push-Ups: 3 sets x max reps

 

Day 23: Back and Biceps

• Rack Pulls: 4 sets x 6-8 reps
• Single-Arm Dumbbell Rows: 3 sets x 10-12 reps per arm
• Wide-Grip Pull-Ups: 4 sets x max reps
• Concentration Curls: 3 sets x 12-15 reps
• Face Pulls: 3 sets x 15-20 reps

 

Day 24: Legs

• Back Squats: 4 sets x 8-10 reps
• Bulgarian Split Squats: 3 sets x 10-12 reps per leg
• Leg Curl: 3 sets x 12-15 reps
• Seated Calf Raises: 4 sets x 15-20 reps
• Jump Squats: 3 sets x 15 reps

 

Day 25: Shoulders and Abs

• Seated Dumbbell Press: 4 sets x 8-10 reps
• Upright Rows: 3 sets x 10-12 reps
• Reverse Flyes: 3 sets x 12-15 reps
• Hanging Leg Raises: 4 sets x 15-20 reps
• Plank Variations: 3 sets x max hold

 

Day 26: Full Body Power Day

• Clean and Press: 5 sets x 3-5 reps
• High Pulls: 4 sets x 6-8 reps
• Box Jumps: 4 sets x 8-10 reps
• Weighted Chin-Ups: 4 sets x 6-8 reps
• Plank Variations: 3 sets x max hold

 

• Day 27: Active Recovery or Rest

 

• Day 28: Active Recovery or Rest

 

Week 5:

 

Day 29: Chest and Triceps

• Incline Dumbbell Press: 4 sets x 8-10 reps
• Chest Flyes: 3 sets x 12-15 reps
• Tricep Dips: 3 sets x max reps
• Tricep Rope Pushdowns: 3 sets x 12-15 reps
• Diamond Push-Ups: 3 sets x max reps

 

Day 30: Back and Biceps

• Lat Pulldowns: 4 sets x 10-12 reps
• Cable Rows: 3 sets x 12-15 reps
• Hammer Strength Pull-Ups: 4 sets x max reps
• Preacher Curls: 3 sets x 10-12 reps
• Face Pulls: 3 sets x 15-20 reps

 

Day 31: Legs

• Front Squats: 4 sets x 8-10 reps
• Romanian Dumbbell Deadlifts: 3 sets x 10-12 reps
• Leg Extensions: 3 sets x 12-15 reps
• Standing Calf Raises: 4 sets x 15-20 reps
• Jump Squats: 3 sets x 15 reps

 

Day 32: Shoulders and Abs

• Standing Military Press: 4 sets x 8-10 reps
• Dumbbell Lateral Raises: 3 sets x 12-15 reps
• Face Pulls: 3 sets x 15-20 reps
• Russian Twists: 4 sets x 20 reps per side
• Plank Variations: 3 sets x max hold

 

Day 33: Full Body Power Day

• Snatch Grip Deadlifts: 5 sets x 3-5 reps
• Push Jerks: 4 sets x 6-8 reps
• Jump Squats: 4 sets x 8-10 reps
• Weighted Dips: 4 sets x 6-8 reps
• Planks with Hip Dips: 3 sets x max hold

 

• Day 34: Active Recovery or Rest

 

• Day 35: Active Recovery or Rest

 

Week 6:

 

Day 36: Chest and Triceps

• Dumbbell Bench Press: 4 sets x 8-10 reps
• Cable Crossover: 3 sets x 12-15 reps
• Tricep Kickbacks: 3 sets x 10-12 reps
• Overhead Tricep Extension: 3 sets x 12-15 reps
• Push-Ups: 3 sets x max reps

 

Day 37: Back and Biceps

• Sumo Deadlifts: 4 sets x 5-7 reps
• T-Bar Rows: 3 sets x 8-10 reps
• Chin-Ups: 4 sets x max reps
• Alternating Dumbbell Hammer Curls: 3 sets x 10-12 reps
• Face Pulls: 3 sets x 15-20 reps

 

Day 38: Legs

• Front Squats: 4 sets x 8-10 reps
• Romanian Dumbbell Deadlifts: 3 sets x 10-12 reps
• Leg Extensions: 3 sets x 12-15 reps
• Standing Calf Raises: 4 sets x 15-20 reps
• Jump Squats: 3 sets x 15 reps

 

Day 39: Shoulders and Abs

• Seated Dumbbell Press: 4 sets x 8-10 reps
• Upright Rows: 3 sets x 10-12 reps
• Reverse Flyes: 3 sets x 12-15 reps
• Hanging Leg Raises: 4 sets x 15-20 reps
• Plank Variations: 3 sets x max hold

 

Day 40: Full Body Power Day

• Clean and Press: 5 sets x 3-5 reps
• High Pulls: 4 sets x 6-8 reps
• Box Jumps: 4 sets x 8-10 reps
• Weighted Chin-Ups: 4 sets x 6-8 reps
• Planks with Hip Dips: 3 sets x max hold

 

• Day 41: Active Recovery or Rest

 

• Day 42: Active Recovery or Rest

 

Week 7:

 

Day 43: Chest and Triceps

• Incline Dumbbell Press: 4 sets x 8-10 reps
• Chest Flyes: 3 sets x 12-15 reps
• Tricep Dips: 3 sets x max reps
• Tricep Rope Pushdowns: 3 sets x 12-15 reps
• Diamond Push-Ups: 3 sets x max reps

 

Day 44: Back and Biceps

• Sumo Deadlifts: 4 sets x 5-7 reps
• Single-Arm Dumbbell Rows: 3 sets x 10-12 reps per arm
• Lat Pulldowns: 4 sets x 10-12 reps
• Hammer Curls: 3 sets x 12-15 reps
• Face Pulls: 3 sets x 15-20 reps

 

Day 45: Legs

• Front Squats: 4 sets x 8-10 reps
• Leg Extension: 3 sets x 12-15 reps
• Walking Lunges: 3 sets x 20 reps (10 per leg)
• Standing Calf Raises: 4 sets x 15-20 reps
• Hamstring Curls: 3 sets x 12-15 reps

 

Day 46: Shoulders and Abs

• Seated Dumbbell Press: 4 sets x 8-10 reps
• Upright Rows: 3 sets x 12-15 reps
• Plank Variations: 3 sets x max hold
• Russian Twists: 4 sets x 20 reps per side
• Cable Face Pulls: 3 sets x 15-20 reps

 

Day 47: Full Body Power Day

• Power Cleans: 5 sets x 3-5 reps
• Box Jumps: 4 sets x 8-10 reps
• Weighted Pull-Ups: 4 sets x 6-8 reps
• Front Squats: 4 sets x 8-10 reps
• Planks: 3 sets x max hold

 

• Day 48: Active Recovery or Rest

 

• Day 49: Active Recovery or Rest

 

Week 8:

 

Day 50: Chest and Triceps

• Dumbbell Bench Press: 4 sets x 8-10 reps
• Cable Crossover: 3 sets x 12-15 reps
• Tricep Kickbacks: 3 sets x 10-12 reps
• Overhead Tricep Extension: 3 sets x 12-15 reps
• Push-Ups: 3 sets x max reps

 

Day 51: Back and Biceps

• Rack Pulls: 4 sets x 6-8 reps
• Single-Arm Dumbbell Rows: 3 sets x 10-12 reps per arm
• Wide-Grip Pull-Ups: 4 sets x max reps
• Concentration Curls: 3 sets x 12-15 reps
• Face Pulls: 3 sets x 15-20 reps

Day 52: Legs

• Back Squats: 4 sets x 8-10 reps
• Bulgarian Split Squats: 3 sets x 10-12 reps per leg
• Leg Curl: 3 sets x 12-15 reps
• Seated Calf Raises: 4 sets x 15-20 reps
• Jump Squats: 3 sets x 15 reps

 

Day 53: Shoulders and Abs

• Seated Military Press: 4 sets x 8-10 reps
• Dumbbell Lateral Raises: 3 sets x 12-15 reps
• Face Pulls: 3 sets x 15-20 reps
• Russian Twists: 4 sets x 20 reps per side
• Plank Variations: 3 sets x max hold

 

Day 54: Full Body Power Day

• Snatch Grip Deadlifts: 5 sets x 3-5 reps
• Push Jerks: 4 sets x 6-8 reps
• Jump Squats: 4 sets x 8-10 reps
• Weighted Dips: 4 sets x 6-8 reps
• Planks with Hip Dips: 3 sets x max hold

 

• Day 55: Active Recovery or Rest

 

• Day 56: Active Recovery or Rest

 

Week 9:

 

Day 57: Chest and Triceps

• Incline Dumbbell Press: 4 sets x 8-10 reps
• Chest Flyes: 3 sets x 12-15 reps
• Tricep Dips: 3 sets x max reps
• Tricep Rope Pushdowns: 3 sets x 12-15 reps
• Diamond Push-Ups: 3 sets x max reps

 

Day 58: Back and Biceps

• Sumo Deadlifts: 4 sets x 5-7 reps
• T-Bar Rows: 3 sets x 8-10 reps
• Chin-Ups: 4 sets x max reps
• Alternating Dumbbell Hammer Curls: 3 sets x 10-12 reps
• Face Pulls: 3 sets x 15-20 reps

 

Day 59: Legs

• Front Squats: 4 sets x 8-10 reps
• Romanian Dumbbell Deadlifts: 3 sets x 10-12 reps
• Leg Extensions: 3 sets x 12-15 reps
• Standing Calf Raises: 4 sets x 15-20 reps
• Jump Squats: 3 sets x 15 reps

 

Day 60: Shoulders and Abs

• Seated Dumbbell Press: 4 sets x 8-10 reps
• Upright Rows: 3 sets x 10-12 reps
• Reverse Flyes: 3 sets x 12-15 reps
• Hanging Leg Raises: 4 sets x 15-20 reps
• Plank Variations: 3 sets x max hold