High-Efficiency Full Body Hypertrophy
Training program · by TRY Fitness
Full Body A (Squat & Incline Focus)5 exercises
- Barbell Back Squat4 × 6–8
- Incline Barbell Bench Press3 × 8–10
- Barbell Row4 × 8–10
- Cable Tricep Pushdown3 × 10–12
- Barbell Curl3 × 10–12
Full Body B (Hinge & Flat Press Focus)6 exercises
- Romanian Deadlift (RDL)4 × 6–8
- Barbell Bench Press4 × 6–8
- Pull Up3 × 6–10
- Barbell Hip Thrust3 × 8–12
- Dumbbell Lateral Raise3 × 12–15
- Lying Leg Curl2 × 10–12
Full Body C (Leg Press & Machine/Overhead Focus)6 exercises
- Leg Press4 × 8–12
- Shoulder Press Machine3 × 8–12
- Chest Supported Dumbbell Row4 × 8–12
- Chest Press Machine3 × 8–12
- Reverse Pec Deck3 × 12–15
- Leg Press Calf Raise3 × 12–15
Program report card
5 on target2 worth a look1 holding back
Priority fix — Training frequency. Split the weekly work for Hamstrings across two days — and since it's short on volume too, let the second day add sets, not just move them.
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