LeanMuscleSystems.Com

strength and hypertrophy workout

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5) Units: (kg or lbs)
none, bodyweight only full gym
complete weight set pullup bar
$6 DIY TRX resistance bands

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strength and hypertrophy workout

This is a strength training workout with a hypertrophy slant. If your gaining strength is just as important to you as gaining muscle mass then this is a great program to use.

Modify exercises used in this workout

MONDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS6 reps6 reps6 reps
DEADLIFTS6 reps6 reps6 reps
DEADLIFTS, DEFICIT (optional)6 reps6 reps6 reps
HAMSTRING CURLS, LYING, SELECTORIZED MACHINE (optional)6 reps6 reps6 reps
Heavy lower day

TUESDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT6 reps6 reps6 reps
PULLDOWN, CABLE, WIDE GRIP6 reps6 reps6 reps
OVERHEAD PRESS, STANDING, BARBELL6 reps6 reps6 reps
LOW ROW, BENT OVER BARBELL6 reps6 reps6 reps
FLYS, DUMBELL, FLAT BENCH (optional)6 reps6 reps6 reps
SHOULDER RAISE, SIDE, DUMBBELL, SEATED (optional)6 reps6 reps6 reps
Heavy upper day

THURSDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
SQUATS, FRONT8 reps8 reps8 reps8 reps
HAMSTRING CURLS, LYING, SELECTORIZED MACHINE8 reps8 reps8 reps8 reps
CALF RAISES, SEATED, PLATE LOADED MACHINE8 reps8 reps8 reps8 reps
DEADLIFTS, DEFICIT8 reps8 reps8 reps8 reps
DEADLIFTS (optional)8 reps8 reps8 reps8 reps
SQUATS (optional)8 reps8 reps8 reps8 reps
Lower body hypertrophy day

FRIDAY WORKOUT (log workout data)

EXERCISE NAMESET 1SET 2SET 3SET 4SET 5
BENCH PRESS, FLAT8 reps8 reps8 reps8 reps
PULLDOWN, CABLE, WIDE GRIP8 reps8 reps8 reps8 reps
OVERHEAD PRESS, STANDING, BARBELL8 reps8 reps8 reps8 reps
LOW ROW, BENT OVER BARBELL8 reps8 reps8 reps8 reps
FLYS, DUMBELL, FLAT BENCH8 reps8 reps8 reps8 reps
SHOULDER RAISE, SIDE, DUMBBELL, SEATED8 reps8 reps8 reps8 reps
SKULLCRUSHER, BARBELL (optional)8 reps8 reps8 reps8 reps
BICEPS CURLS, PREACHER, BARBELL (optional)8 reps8 reps8 reps8 reps
Upper body hypertrophy day

Modify exercises used in this workout

Choose your exercises! (most effective exercises are at the top of each list)
CHEST EXERCISES
LATS EXERCISES
LEGS EXERCISES
SHOULDERS EXERCISES
ARMS EXERCISES