Daily minimalistic hypertrophy

A minimalistic hypertrophy focused program for busy times or as supplementation to a gym based program. 

This program is based of kettlebells and dumbbells, however it can easily be changed to include barbells, machines, rings and so on. 

A reasonable substitution of exercises could be changing kettlebell swings and goblet squats for a barbell deadlift and squat variant. These exercises can arguable be better for hypertrophy goals.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Day 4 - stretching/rest/cardio

Snatch (Kettlebell)

Kettlebell Press

Goblet Squat

Day 1 - Full body push

Kettlebell Swing

Kettlebell Clean

Kettlebell Gorilla Row

Day 2 - Full body pull

Bicep Curl (Dumbbell)

Lateral Raise (Dumbbell)

Hammer Curl

Rear Delt Fly (Dumbbell)

Day 3 - Upper body supplement

Bent Over Row (Dumbbell)

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