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Strength and Hypertrophy Program

The Full Body Strength & Hypertrophy Program is a 5-day workout plan aimed at building strength and muscle through compound exercises. It includes specific routines for chest, back, legs, shoulders, and abs, with designated rest days and light to moderate cardio options. Key tips for success emphasize consistency, nutrition, hydration, sleep, and proper exercise form.

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1K views2 pages

Strength and Hypertrophy Program

The Full Body Strength & Hypertrophy Program is a 5-day workout plan aimed at building strength and muscle through compound exercises. It includes specific routines for chest, back, legs, shoulders, and abs, with designated rest days and light to moderate cardio options. Key tips for success emphasize consistency, nutrition, hydration, sleep, and proper exercise form.

Uploaded by

mohamed44elhadad
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Full Body Strength & Hypertrophy Program

This program is designed for building strength, muscle, and increasing overall fitness. It includes

compound exercises and focuses on balanced growth. Perform this plan 5 days a week for best

results.

### Day 1: Chest & Triceps

1. Barbell Bench Press: 4 sets x 8-10 reps

2. Incline Dumbbell Press: 3 sets x 10-12 reps

3. Chest Flyes: 3 sets x 12-15 reps

4. Triceps Pushdowns: 3 sets x 12 reps

5. Overhead Dumbbell Triceps Extension: 3 sets x 10-12 reps

### Day 2: Back & Biceps

1. Deadlifts: 4 sets x 6-8 reps

2. Lat Pulldown: 3 sets x 10 reps

3. Dumbbell Rows: 3 sets x 8-10 reps

4. Barbell Bicep Curls: 3 sets x 10-12 reps

5. Concentration Curls: 3 sets x 12 reps

### Day 3: Rest or Light Cardio

- 30 minutes of light cardio (e.g., walking or swimming)

### Day 4: Legs

1. Squats: 4 sets x 6-8 reps

2. Leg Press: 4 sets x 10-12 reps

3. Hamstring Curls: 3 sets x 10 reps


4. Calf Raises: 4 sets x 15-20 reps

### Day 5: Shoulders & Abs

1. Dumbbell Shoulder Press: 4 sets x 8-10 reps

2. Lateral Raises: 3 sets x 12 reps

3. Front Raises: 3 sets x 12 reps

4. Crunches or Leg Raises: 3 sets x 20 reps

5. Russian Twists: 3 sets x 20 reps

### Day 6: Rest or Moderate Cardio

- 30-45 minutes of moderate-intensity cardio (e.g., running or cycling)

### Day 7: Rest

Tips for Success:


1. Follow the program consistently for the best results.

2. Ensure proper nutrition, focusing on protein intake to support muscle growth.

3. Stay hydrated and get at least 7-9 hours of sleep each night.

4. Gradually increase weights to challenge your muscles.

5. Take rest seriously to allow muscle recovery.

6. If you're unsure about a specific exercise, look up instructional videos for proper form.

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