MASS BUILDING HYPERTROPHY WORKOUT

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Way to do this would be by following this split:

  1. Mon– Chest and Side Delts
  2. Tue – Upper Back and Rear Delts
  3. Wed – Off
  4. Thu – Arms and Abs
  5. Fri – Legs
  6. Sat and Sunday – Off
  7. Reset Workout 1: Chest and Side Delts
Exercise Sets Reps Rest
Incline Barbell Bench Press 3 12, 10, 12* 90 sec
Flat Dumbbell Bench Press 3 12, 10, 15+ 90 sec
Cable Crossover 3 12, 12, 12^ 90 sec
Seated Lateral Raise 3 12, 12, 12 90 sec
Single Arm Cable Lateral Raise 3 12, 12, 12 90 sec

 

Workout 2: Upper Back and Rear Delts

Exercise Sets Reps Rest
Bent-Over Barbell Row 3 12, 10, 12* 90 sec
Dumbbell Pullover 3 12, 10, 15+ 90 sec
Wide Grip Lat Pulldown 3 12, 12, 12^ 90 sec
Dumbbell Rear Delt Fly 3 12, 12, 12 90 sec
Cable Face Pull 3 12, 12, 12 90 sec
Dumbbell Shrug 3 12, 12, 12 90 sec

 

Workout 3: Arms and Abs

Exercise Sets Reps Rest
Close Grip Bench Press 3 12, 10, 12* 90 sec
Weighted Dip 3 12, 10, 12+ 90 sec
Rope Tricep Extension 3 12, 12, 12^ 90 sec
Lying Leg Raise 3 12, 12, 12 90 sec
Cable Crunch 3 12, 12, 12 90 sec
Barbell Curl 3 12, 12, 12* 90 sec
Hammer Curl 3 12, 10, 12+ 90 sec
Cable Curl 3 12, 12, 12^ 90 sec

 

Workout 4: Legs

Exercise Sets Reps Rest
Deadlift 3 12, 10, 12* 90 sec
Lying Leg Curl 3 12, 10, 12+ 90 sec
Walking Lunge 3 12, 12, 12 90 sec
Front Squat 3 12, 10, 12* 90 sec
Leg Extension 3 12, 12, 12+ 90 sec
Dumbbell Side Lunge 3 12, 12, 12 90 sec
Seated Calf Raise 3 12, 12, 12^ 90 sec
Calf Press

 

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