Day 4 (Hypertrophy – Upper Body)

Power And Hypertrophy Workout Plan / Workout Plan

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

2 Sets

8, 8 Reps

90" Rest

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

4 Sets

10, 10, 10, 10 Reps

60" Rest

One Arm Cable Row

Equipment: Cable, Full Gym, Resistance Band

One Arm Cable Row

4 Sets

12, 12, 12, 12 Reps

45-60" Rest

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

Reverse Lat-Pulldown

3 Sets

12, 12, 12 Reps

45-60" Rest

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

3 Sets

12, 12, 12 Reps

45-60" Rest

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

4 Sets

10, 10, 10, 10 Reps

45-60" Rest

Barbell Shrug

Equipment: Barbell, Full Gym

3 Sets

12, 12, 12 Reps

45" Rest

Day 3 (REST)Workout Plan Day 5 (Hypertrophy - Lower Body)Workout Plan