Strength And Hypertrophy by Melvyn

Google Sheet Workout Export

By Melvyn Yeo

Experience Beginner (1-2 years)
Time 28 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

This workout focuses on hypertrophy to break down and elongate the muscles so that they grow stronger and bigger. This is great for intermediate folks or anyone looking to change things up.

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Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 120s between rounds

1A.Incline Dumbbell Press
4 rounds6 reps0s
1B.Dumbbell Decline Bench Press
4 rounds12 reps120s

Circuit #2 - 4 rounds

Rest 120s between rounds

2A.Pull-up
4 rounds12 reps0s
2B.Neutral Close Grip Lat Pull Down
4 rounds12 reps120s

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 120s between rounds

1A.Barbell Back Squat
4 rounds6 reps0s
1B.45 Degree Leg Press
4 rounds6 reps120s

Circuit #2 - 4 rounds

Rest 120s between rounds

2A.Barbell Romanian Deadlift
4 rounds12 reps0s
2B.Lying Leg Curls
4 rounds12 reps120s

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 120s between rounds

1A.Seated Barbell Military Press
4 rounds12 reps0s
1B.Dumbbell Lateral Raise
4 rounds12 reps120s

Circuit #2 - 4 rounds

Rest 120s between rounds

2A.Barbell Biceps Curl
4 rounds12 reps0s
2B.Standing Hammer Curl
4 rounds12 reps120s

Circuit #3 - 4 rounds

Rest 120s between rounds

3A.Tricep Dips
4 rounds6 reps0s
3B.Dumbbell Incline Triceps Extension
4 rounds12 reps120s

Date Created: 1/23/2019, UTC


Last Updated: 10/28/2021, UTC





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