*Main Hypertrophy Mesocycle
Full Body A
Elliptical Trainer
1 set
Stretching
1 set
Squat (Barbell)
4 sets
·
11 reps
Cable Pull Through
4 sets
·
9 reps
Push Up
2 sets
Incline Bench Press (Barbell)
4 sets
·
9 reps
Pull Up
2 sets
Lat Pulldown (Cable)
4 sets
·
11 reps
_Shoulders_thumbnail@3x.jpg)
Overhead Press (Barbell)
4 sets
·
12 reps
Dumbbell High Pull
4 sets
·
12 reps
EZ Bar Biceps Curl
4 sets
·
7 reps
Triceps Extension (Barbell)
4 sets
·
7 reps
Upper Body A
Elliptical Trainer
1 set
Stretching
1 set
Pull Up
4 sets
Pull Up (Weighted)
6 sets
·
9 reps
Push Up
2 sets
Push Up (Weighted)
3 sets
·
25 reps
Incline Push Up (Weighted)
3 sets
·
25 reps
Decline Push Up (Weighted)
3 sets
·
25 reps
Triceps Dip
2 sets
Triceps Dip (Weighted)
3 sets
·
11 reps
Overhead Press (Dumbbell)
3 sets
·
9 reps
Dumbbell Row
6 sets
·
7 reps
_Sho_thumbnail_@3x.jpg)
Face Pull
3 sets
·
10 reps
Bicep Curl (Dumbbell)
3 sets
·
9 reps
Lower Body A
Elliptical Trainer
1 set
Stretching
1 set
Squat (Bodyweight)
1 set
Squat (Barbell)
4 sets
·
7 reps
Romanian Deadlift (Barbell)
4 sets
·
9 reps
_Thighs_small_thumbnail@3x.jpg)
Bulgarian Split Squat
4 sets
·
16 reps
Hip Thrust (Barbell)
4 sets
·
11 reps
Standing Calf Raise (Barbell)
4 sets
·
11 reps
Full Body B
Elliptical Trainer
1 set
Stretching
1 set
Squat (Barbell)
3 sets
·
8 reps
Cable Pull Through
3 sets
·
11 reps
Push Up
2 sets
Bench Press (Barbell)
3 sets
·
6 reps
Single Arm Lateral Raise (Cable)
6 sets
·
10 reps
Pull Up
4 sets
Lat Pulldown (Cable)
3 sets
·
12 reps
Triceps Dip
2 sets
Seated Cable Row - Bar Wide Grip
3 sets
·
11 reps
-(female)_Upper-Arms_thumbnail_@3x.jpg)
Triceps Rope Pushdown
3 sets
·
12 reps
Bicep Curl (Cable)
3 sets
·
10 reps
Upper Body B
Elliptical Trainer
1 set
Stretching
2 sets
Pull Up
4 sets
Lat Pulldown (Cable)
4 sets
·
8 reps
Push Up
2 sets
Incline Bench Press (Dumbbell)
4 sets
·
11 reps
Triceps Dip (Weighted)
5 sets
·
6 reps
Overhead Press (Dumbbell)
4 sets
·
14 reps
Cable Fly Crossovers
4 sets
·
10 reps
EZ Bar Biceps Curl
3 sets
·
8 reps
_Shoulders_small_thumbnail@3x.jpg)
Rear Delt Reverse Fly (Dumbbell)
4 sets
·
9 reps
Mentzer Pull Downs
2 sets
·
15 reps
Lower Body B
Elliptical Trainer
1 set
Stretching
1 set
Squat (Bodyweight)
1 set
Squat (Barbell)
4 sets
·
9 reps
Romanian Deadlift (Barbell)
4 sets
·
6 reps
Prone Cable Leg Curl (Single)
4 sets
·
18 reps
_Thighs_thumbnail_@3x.jpg)
Single Leg Extensions
4 sets
·
18 reps
_Hips_thumbnail@3x.jpg)
Reverse Hyperextension
4 sets
·
9 reps
Standing Calf Raise (Barbell)
4 sets
·
10 reps
Core I
Ab Wheel (Weighted)
1 set
Cable Crunch
3 sets
·
11 reps
Hanging Knee Raise (with Pelvic Tilt), Weighted
3 sets
·
16 reps
_Waist_thumbnail@3x.jpg)
Cable Twist (Up to down)
3 sets
·
18 reps
Plank (Weighted)
1 set
Core II
Ab Wheel (Weighted)
1 set
Cable Crunch
3 sets
·
10 reps
Reverse Crunch (weighted)
3 sets
·
9 reps
_waist_thumbnail@3x.jpg)
Cable Twist (Down to up)
3 sets
·
24 reps
Plank (Weighted)
1 set