2024 Hypertrophy

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4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

January 2024 workout routine for Hypertrophy lasting through March 2024

Chest, Back, Biceps 12 exercises, 0 min

Dumbbell Concentration Curl	3x8 reps	rest: 60s
Kettlebell Row	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Row	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Leverage Incline Chest Press	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Machine Bicep Curl	3x8 reps	rest: 60s
Machine Crunch	3x8 reps	rest: 60s
Rowing	1x0 reps	rest: 60s

Triceps, Shoulders, Back 14 exercises, 0 min

Machine Assisted Dip	3x8 reps	rest: 60s
Barbell Front Raise	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Bench Leg Raise (Supine)	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Indoor Cycling	0x0 reps	rest: 60s

Shoulders, Biceps, Lower Back 13 exercises, 0 min

Reverse Crunch	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Stability Ball Weighted Sit-Up	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Machine Assisted Pull-Up	3x8 reps	rest: 60s
Dual Cable Triceps Extension	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Bicep Curl	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Rowing	1x0 reps	rest: 60s

Make-up/Burnout 14 exercises, 0 min

Dumbbell Deadlift	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Cable Rope Seated Row	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s
EZ Bar Tricep Extension	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Rowing	0x0 reps	rest: 60s