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Full Body Strenght AND hypertrophy
General
Beginner
Dumbbell
Plan Details
The Full Body Strenght AND hypertrophy routine by Format is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 80 min
9 exercises
Barbell Squat
5 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Plank
5 Sets
Tue
Workout 2
Est. 81 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Machine Fly
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Plank
5 Sets
Wed
Workout 3
Est. 83 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Plank
5 Sets
