Full body hypertrophy

Full body program for people who doesn't have time going 4, 5 or 6 times pro week. Feel free to change exercise if one doesn't feel like doing. Best doing when in calorie surplus for enough strength and recovery.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

T-Bar Row

Incline Bench Press (Dumbbell)

Romanian Deadlift (Barbell)

Seated Row (Cable)

Hack Squat

Bicep Curl (Barbell)

Single Arm Overhead Tricep Extension

Upright Row (Barbell)

Hanging Leg Raise

Fullbody B

Incline Bench Press (Barbell)

Leg Curl

Lat Pulldown

Pec Deck (Machine)

High Bar Squat (Barbell)

Alternating Dumbbell Curl

Overhead Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Standing Calf Raise

Fullbody A

Leg Press

Bench Press (Barbell)

Lat Pulldown (Close Grip)

Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Walking Lunge (Dumbbell)

Lateral Raise (Machine)

Fullbody C

Underhand Lat Pulldown

Dip (Weighted)

Barbell Row

Romanian Deadlift (Dumbbell)

Seated Row (Machine)

Leg Extension

Concentration Curl

Skull Crusher (Barbell)

Chest Press (Machine)

Hammer Curl

Good Morning

Hyperextension

Bicep Curl (EZ Bar)

Squat (Smith Machine)

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