Aug 18 in Workouts
6-Week Hypertrophy Training Program: Build Strength and Muscle
**Week 1-2**
**Day 1:**
Barbell Squats: 5 sets x 5 reps
Split Squats: 4 sets x 8-10 reps
Dumbbell Bench Press: 4 sets x 8-10 reps
Dumbbell Row: 4 sets x 8-10 reps
**Superset (5 sets):**
Push-Ups: 10 reps
Pull-Ups: 6-8 reps
**Day 2:**
Romanian Deadlifts (RDL): 4 sets x 8-10 reps
Goblet Squats: 4 sets x 8-10 reps
Incline Dumbbell Bench Press: 4 sets x 8-10 reps
Barbell Row: 5 sets x 10 reps
**Superset (3 sets):**
Overhead Tricep Extension: 15-20 reps
Bicep Curl: 15-20 reps
**Day 3:**
**Circuit (5 sets):**
Hindu Squats: 15 reps
Hindu Push-Ups: 10 reps
Pull-Ups: 6-8 reps
Forearm Roller: 1 minute
---
**Week 3-4**
**Day 1:**
Barbell Squats: 5 sets x 6 reps
Split Squats: 4 sets x 10-12 reps
Dumbbell Bench Press: 4 sets x 10-12 reps
Dumbbell Row: 4 sets x 10-12 reps
**Superset (5 sets):**
Push-Ups: 12 reps
Pull-Ups: 8-10 reps
**Day 2:**
Romanian Deadlifts (RDL): 4 sets x 10-12 reps
Goblet Squats: 4 sets x 10-12 reps
Incline Dumbbell Bench Press: 4 sets x 10-12 reps
Barbell Row: 5 sets x 12 reps
**Superset (3 sets):**
Overhead Tricep Extension: 20 reps
Bicep Curl: 20 reps
**Day 3:**
**Circuit (5 sets):**
Hindu Squats: 20 reps
Hindu Push-Ups: 15 reps
Pull-Ups: 8-10 reps
Forearm Roller: 1.5 minutes
---
**Week 5-6**
**Day 1:**
Barbell Squats: 5 sets x 8 reps
Split Squats: 4 sets x 12-15 reps
Dumbbell Bench Press: 4 sets x 12-15 reps
Dumbbell Row: 4 sets x 12-15 reps
**Superset (5 sets):**
Push-Ups: 15 reps
Pull-Ups: 10-12 reps
**Day 2:**
Romanian Deadlifts (RDL): 4 sets x 12-15 reps
Goblet Squats: 4 sets x 12-15 reps
Incline Dumbbell Bench Press: 4 sets x 12-15 reps
Barbell Row: 5 sets x 15 reps
**Superset (3 sets):**
Overhead Tricep Extension: 25 reps
Bicep Curl: 25 reps
**Day 3:**
**Circuit (5 sets):**
Hindu Squats: 25 reps
Hindu Push-Ups: 20 reps
Pull-Ups: 10-12 reps
Forearm Roller: 2 minutes
3
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6-Week Hypertrophy Training Program: Build Strength and Muscle
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