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Men's 8-Week Hypertrophy Program

4 Weeks/ 4 Times per Week

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Weight	Rest
	Barbell Bench Press Chest /	Barbell Bench Press 3 sets, 8,6,4 reps	3	8,6,4	--	--:--
	Dumbbell Flat Bench Press	Dumbbell Flat Bench Press 1 sets, reps	1	--		--:--
	Chest Supported Dumbbell Row to Shrug Superset Middle Back /	Chest Supported Dumbbell Row to Shrug Superset 3 sets, 10 reps	3	10	--	--:--
	Chest Supported T-Bar Row	Chest Supported T-Bar Row 3 sets, 8 reps	3	8	--	--:--	alternate
10 Rows and then 8 Shrugs
	Machine Chest Press Chest /	Machine Chest Press 3 sets, 12 reps	3	12	--	--:--
	Dumbbell Flat Bench Press	Dumbbell Flat Bench Press 3 sets, 10 reps	3	10		--:--	alternate
	1/2 Kneeling 1 Arm Cable Pulldown Lats /	1/2 Kneeling 1 Arm Cable Pulldown 3 sets, 12 reps	3	12	--	--:--
	Lat Pulldown Lats /	Lat Pulldown 3 sets, 12 reps	3	12	--	--:--	alternate
	Dumbbell Lu Raises Deltoids /	Dumbbell Lu Raises 3 sets, 12 reps	3	12	--	--:--
	Dumbbell Shrug Traps / Beginner	Dumbbell Shrug 1 sets, reps	1	--	--	--:--
	Cable Tricep Pushdown Superset Triceps /	Cable Tricep Pushdown Superset 3 sets, 12 reps	3	12	--	--:--
10 to 12 reps and then step forward and keep going to failure
	Dumbbell Hammer Curls	Dumbbell Hammer Curls 3 sets, 12 reps	3	12	--	--:--

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Weight	Rest
	Hack Squat	Hack Squat 3 sets, 12,10,8 reps	3	12,10,8	--	--:--
	Front Squat Quads / Intermediate	Front Squat 3 sets, 8,6,4 reps	3	8,6,4	--	--:--	alternate
	Rear Foot Elevated Split Squats Quads /	Rear Foot Elevated Split Squats 3 sets, 12,10,8 reps	3	12,10,8	--	--:--
	Split Squat	Split Squat 3 sets, 12,10,8 reps	3	12,10,8		--:--	alternate
Increase Weight each set
	Hamstring Curl Machine Hamstrings /	Hamstring Curl Machine 3 sets, 12 reps	3	12	--	--:--
	Leg Press Calf Raise Calves /	Leg Press Calf Raise 2 sets, 12 reps	2	12	--	--:--
	Hanging Knee Raise Abs / Intermediate	Hanging Knee Raise 2 sets, 8 reps	2	8		--:--

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	Dumbbell Incline Bench Press Chest /	Dumbbell Incline Bench Press 3 sets, 10 reps	3		10	--	--:--
	Dumbbell Low Incline Press Chest /	Dumbbell Low Incline Press 3 sets, 10,8,6 reps	3	--:--:--	10,8,6	--	--:--	alternate
	Deficit Push-Up Chest /	Deficit Push-Up 1 sets,	1		--		--:--
	Clavicular/Upper Chest Cable Fly	Clavicular/Upper Chest Cable Fly 2 sets, 12 reps	2		12	--	--:--
	Chest Supported Dumbbell Lateral Raises Side/Lateral Delt /	Chest Supported Dumbbell Lateral Raises 3 sets, 12 reps	3		12	--	--:--
	Dumbbell Skull Crushers Triceps /	Dumbbell Skull Crushers 3 sets, 12 reps	3		12	--	--:--
	Dumbbell Skull Crushers	Dumbbell Skull Crushers 3 sets, 12 reps	3		12	--	--:--	alternate
	Cross Cable Tricep Extensions	Cross Cable Tricep Extensions 3 sets, 12 reps	3		12	--	--:--
	2-Rope Tricep Extension	2-Rope Tricep Extension 3 sets, 12 reps	3		12	--	--:--	alternate
line up the cables so that the line of pull goes directly parallel to the hinge joint at the elbow.

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Weight	Rest
	Seated Cable Row Middle Back /	Seated Cable Row 3 sets, 12 reps	3	12	--	--:--
	1 Arm Dumbbell Row	1 Arm Dumbbell Row 3 sets, 12 reps	3	12		--:--	alternate
Use a handle that is shoulder-width or wider. Don't use the narrow V-Handle
	Lat Pulldown Lats /	Lat Pulldown 3 sets, 12 reps	3	12	--	--:--
	Pull-Up Lats / Intermediate	Pull-Up 3 sets, 12 reps	3	12		--:--	alternate
Lat focused: Keep elbows tight to the ribcage
	Cable Face Pull Rear/Posterior Delt /	Cable Face Pull 3 sets, 10 reps	3	10	--	--:--
	Machine Reverse Fly Middle Back / Beginner	Machine Reverse Fly 1 sets, reps	1	--	--	--:--	alternate
	Dumbbell Curl to Hammer Curl Superset Biceps /	Dumbbell Curl to Hammer Curl Superset 3 sets, 10 reps	3	10	--	--:--
8 to 10 reps of regular curls and then switch to hammer for as many as possible
	Machine Preacher Curl Biceps / Beginner	Machine Preacher Curl 3 sets, 12 reps	3	12	--	--:--
	Ab Wheel Rollout Abs /	Ab Wheel Rollout 2 sets, 8-12 reps	2	8-12		--:--