Full Body Strenght AND hypertrophy

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Workout 1 9 exercises, 1 hr 19 mins

Barbell Squat	5x5 reps	rest: 180s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Bent-Over Row	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s
Machine Calf Raise	3x12 reps	rest: 60s
Plank	5x8 reps	rest: 20s

Workout 2 9 exercises, 1 hr 20 mins

Barbell Bench Press	5x5 reps	rest: 180s
Machine Fly	3x12 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Seated Leg Curl	4x10 reps	rest: 60s
Pull-Up	4x10 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	4x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Plank	5x10 reps	rest: 20s

Workout 3 9 exercises, 1 hr 22 mins

Barbell Deadlift	5x5 reps	rest: 180s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Plank	5x10 reps	rest: 20s