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8 Week Hypertrophy Program

By Myworkouts

Experience
Intermediate (2-3 years)
Time
79 minutes/day | 4 days/week | 8 weeks
Good for
Build Muscle, Bodybuilding, Tone Body
Equipment
Barbell, Squat Rack, Flat Bench, Pull up bar, 1 x Dumbbell, 2 x Dumbbell, Incline Bench, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Vertical Bench, 45 Degree Leg Press Machine, Smith Machine, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Chains, Other, Sandbag, Box, Seated Leg Press Machine
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description


Quads, Chest, Lats, Hamstrings, Glutes, Biceps, Triceps, Shoulders

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Do an ab program of your choice after the exercises listed below

Barbell Back Squat▶
1. Barbell Back Squat
12 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Bench Press▶
2. Barbell Bench Press
5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Pull-up▶
3. Pull-up
5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Good-morning▶
4. Barbell Good-morning
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Lunge▶
5. Barbell Lunge
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Supported Single Arm Dumbbell Bent-over Row▶
6. Supported Single Arm Dumbbell Bent-over Row
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Incline Dumbbell Press▶
7. Incline Dumbbell Press
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Biceps Curl▶
8. Barbell Biceps Curl
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Cable Triceps Pressdown▶
9. Cable Triceps Pressdown
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Upright Row▶
10. Barbell Upright Row
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Back (Lower), Shoulders, Lats, Quads, Hamstrings, Glutes, Chest, Biceps

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Barbell Deadlift▶
1. Barbell Deadlift
5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Barbell Military Press▶
2. Seated Barbell Military Press
5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bent Over Barbell Row▶
3. Bent Over Barbell Row
5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
45 Degree Leg Press▶
4. 45 Degree Leg Press
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bulgarian Split Squat On Smith Machine▶
5. Bulgarian Split Squat On Smith Machine
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Supported Single Arm Dumbbell Bent-over Row▶
6. Supported Single Arm Dumbbell Bent-over Row
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Bench Press▶
7. Dumbbell Bench Press
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Biceps Curl▶
8. Barbell Biceps Curl
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Cable Rear Delt Fly▶
9. Cable Rear Delt Fly
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Quads, Glutes, Triceps, Lats, Hamstrings, Chest, Biceps, Shoulders

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No media available

1. Barbell Pause Squat
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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No media available

2. Barbell Squat with Chains
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Close-Grip Bench Press▶
3. Barbell Close-Grip Bench Press
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Pull-up▶
4. Pull-up
5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Stiff-Legged Barbell Deadlift▶
5. Stiff-Legged Barbell Deadlift
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Lunges▶
6. Dumbbell Lunges
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Supported Single Arm Dumbbell Bent-over Row▶
7. Supported Single Arm Dumbbell Bent-over Row
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Incline Dumbbell Press▶
8. Incline Dumbbell Press
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Standing Dumbbell Biceps Curl▶
9. Standing Dumbbell Biceps Curl
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Cable Triceps Pressdown▶
10. Cable Triceps Pressdown
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Upright Row▶
11. Barbell Upright Row
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Back (Lower), Hip Adductors, Chest, Lats, Quads, Hamstrings, Glutes, Biceps, Shoulders

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Barbell Deficit Deadlift▶
1. Barbell Deficit Deadlift
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Block Pull▶
2. Barbell Block Pull
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Incline Bench Press▶
3. Barbell Incline Bench Press
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bent Over Barbell Row▶
4. Bent Over Barbell Row
5 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Leg Press▶
5. Seated Leg Press
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Bulgarian Split Squat On Smith Machine▶
6. Bulgarian Split Squat On Smith Machine
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Supported Single Arm Dumbbell Bent-over Row▶
7. Supported Single Arm Dumbbell Bent-over Row
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Incline Dumbbell Press▶
8. Incline Dumbbell Press
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Barbell Biceps Curl▶
9. Barbell Biceps Curl
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Cable Rear Delt Fly▶
10. Cable Rear Delt Fly
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Date Created: Fri Oct 15 2021 20:03:03 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 20:03:03 GMT+0000 (Coordinated Universal Time)

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