Dads Hypertrophy

by Gabe

2 athletes joined

Program Description

Size

Program Overview

Level
Novice
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
180 minutes
Created
Mar 29, 2025 05:30
Last Edited
Apr 13, 2025 04:19

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Incline Bench Press (Barbell)

4

-

2

Chest Press (Machine)

3

-

3

Pec Deck (Machine)

3

-

4

Overhead Tricep Extension (Cable)

3

-

5

Tricep Extension (Cable)

3

-

Day 2

1

Lat Pulldown

4

-

2

Lat Pulldown (Neutral Grip)

3

-

3

Dumbbell Row

3

-

4

Standing Rope Row

3

-

5

Shrug (Cable)

2

-

Day 3

1

Seated Overhead Press (Barbell)

4

-

2

Front Raise

3

-

3

Lateral Raise (Dumbbell)

3

-

4

Bicep Curl (Dumbbell)

4

-

Day 4

1

Hamstring Curl

4

-

2

Platz Squat

3

-

3

Leg Extension

4

-

4

Sissy Squat

4

-

Day 1

1

Incline Bench Press (Barbell)

4 Sets

-

2

Chest Press (Machine)

3 Sets

-

3

Pec Deck (Machine)

3 Sets

-

4

Overhead Tricep Extension (Cable)

3 Sets

-

5

Tricep Extension (Cable)

3 Sets

-

Day 2

1

Lat Pulldown

4 Sets

-

2

Lat Pulldown (Neutral Grip)

3 Sets

-

3

Dumbbell Row

3 Sets

-

4

Standing Rope Row

3 Sets

-

5

Shrug (Cable)

2 Sets

-

Day 3

1

Seated Overhead Press (Barbell)

4 Sets

-

2

Front Raise

3 Sets

-

3

Lateral Raise (Dumbbell)

3 Sets

-

4

Bicep Curl (Dumbbell)

4 Sets

-

Day 4

1

Hamstring Curl

4 Sets

-

2

Platz Squat

3 Sets

-

3

Leg Extension

4 Sets

-

4

Sissy Squat

4 Sets

-