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Strength and Hypertrophy Training Program Separate Days

The document outlines a weekly strength and hypertrophy training program consisting of specific exercises for different muscle groups, including video links for guidance. Each workout day focuses on a particular area: chest and triceps, back and biceps, legs, shoulders and abs, with designated rest days for recovery. The program emphasizes a structured approach to building strength and muscle through varied rep ranges and exercise types.

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mohamed44elhadad
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105 views9 pages

Strength and Hypertrophy Training Program Separate Days

The document outlines a weekly strength and hypertrophy training program consisting of specific exercises for different muscle groups, including video links for guidance. Each workout day focuses on a particular area: chest and triceps, back and biceps, legs, shoulders and abs, with designated rest days for recovery. The program emphasizes a structured approach to building strength and muscle through varied rep ranges and exercise types.

Uploaded by

mohamed44elhadad
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Strength and Hypertrophy Training Program

Weekly Workout Plan with Video Links


Day 1: Chest and Triceps

1. Barbell Bench Press (4 sets x 8-10 reps)

- Video:

[https://www.youtube.com/watch?v=SCVCLChPQFY](https://www.youtube.com/watch?v=SCVCLCh

PQFY)

2. Incline Dumbbell Press (3 sets x 10-12 reps)

- Video:

[https://www.youtube.com/watch?v=8iPEnn-ltC8](https://www.youtube.com/watch?v=8iPEnn-ltC8)

3. Chest Flyes (3 sets x 12-15 reps)

- Video:

[https://www.youtube.com/watch?v=eozdVDA78K0](https://www.youtube.com/watch?v=eozdVDA78

K0)

4. Triceps Pushdowns (3 sets x 12 reps)

- Video:

[https://www.youtube.com/watch?v=vB5OHsJ3EME](https://www.youtube.com/watch?v=vB5OHsJ3

EME)

5. Overhead Dumbbell Triceps Extension (3 sets x 10-12 reps)

- Video:

[https://www.youtube.com/watch?v=_gsUck-7M74](https://www.youtube.com/watch?v=_gsUck-7M7

4)
Day 2: Back and Biceps

1. Deadlifts (4 sets x 6-8 reps)

- Video:

[https://www.youtube.com/watch?v=op9kVnSso6Q](https://www.youtube.com/watch?v=op9kVnSso6

Q)

2. Lat Pulldown (3 sets x 10 reps)

- Video:

[https://www.youtube.com/watch?v=CAwf7n6Luuc](https://www.youtube.com/watch?v=CAwf7n6Luu

c)

3. Dumbbell Rows (3 sets x 8-10 reps)

- Video:

[https://www.youtube.com/watch?v=pYcpY20QaE8](https://www.youtube.com/watch?v=pYcpY20Qa

E8)

4. Barbell Bicep Curls (3 sets x 10-12 reps)

- Video:

[https://www.youtube.com/watch?v=kwG2ipFRgfo](https://www.youtube.com/watch?v=kwG2ipFRgfo

5. Concentration Curls (3 sets x 12 reps)

- Video:

[https://www.youtube.com/watch?v=soxrZlIl35U](https://www.youtube.com/watch?v=soxrZlIl35U)
Day 3: Rest or Light Cardio

- 30 minutes light cardio (e.g., walking or swimming)


Day 4: Legs

1. Squats (4 sets x 6-8 reps)

- Video:

[https://www.youtube.com/watch?v=aclHkVaku9U](https://www.youtube.com/watch?v=aclHkVaku9U

2. Leg Press (4 sets x 10-12 reps)

- Video:

[https://www.youtube.com/watch?v=IZxyjW7MPJQ](https://www.youtube.com/watch?v=IZxyjW7MPJ

Q)

3. Hamstring Curls (3 sets x 10 reps)

- Video:

[https://www.youtube.com/watch?v=9x8ugwZa1So](https://www.youtube.com/watch?v=9x8ugwZa1

So)

4. Calf Raises (4 sets x 15-20 reps)

- Video:

[https://www.youtube.com/watch?v=YMmgqO8Jo-k](https://www.youtube.com/watch?v=YMmgqO8J

o-k)
Day 5: Shoulders and Abs

1. Dumbbell Shoulder Press (4 sets x 8-10 reps)

- Video:

[https://www.youtube.com/watch?v=B-aVuyhvLHU](https://www.youtube.com/watch?v=B-aVuyhvLH

U)

2. Lateral Raises (3 sets x 12 reps)

- Video:

[https://www.youtube.com/watch?v=3VCxO7t5oYY](https://www.youtube.com/watch?v=3VCxO7t5o

YY)

3. Front Raises (3 sets x 12 reps)

- Video:

[https://www.youtube.com/watch?v=-t7fuZ0KhDA](https://www.youtube.com/watch?v=-t7fuZ0KhDA)

4. Crunches (3 sets x 20 reps)

- Video:

[https://www.youtube.com/watch?v=Xyd_fa5zoEU](https://www.youtube.com/watch?v=Xyd_fa5zoE

U)

5. Leg Raises (3 sets x 20 reps)

- Video:

[https://www.youtube.com/watch?v=qLBImHhCXSw](https://www.youtube.com/watch?v=qLBImHhC

XSw)

6. Russian Twists (3 sets x 20 reps)

- Video:
[https://www.youtube.com/watch?v=wkD8rjkodUI](https://www.youtube.com/watch?v=wkD8rjkodUI)
Day 6: Rest or Moderate Cardio

- 30-45 minutes moderate cardio (e.g., running or cycling)


Day 7: Rest

- Full rest day.

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