Hypertrophy Full Body B (Moderate-Rep)

Three sets of 10-15 reps on main lifts.

Duration

50–65 min

Level

Intermediate

Equipment

Full gym

Exercises

5

Targets: Hamstrings, Chest, Back, Quads, Biceps

Exercises

Romanian Deadlift
3 sets · 10-15 · 150s rest

Hinge with bar close to legs.

Swap: Dumbbell Romanian Deadlift

Incline Dumbbell Press
3 sets · 10-15 · 120s rest

Keep shoulders supported.

Swap: Machine Incline Press

Lat Pulldown
3 sets · 10-15 · 120s rest

Pull elbows down.

Swap: Assisted Pull-Up

Reverse Lunge
2 sets · 10-15/side · 120s rest

Step back and control descent.

Swap: Split Squat

Dumbbell Curl
2 sets · 10-15 · 60s rest

Keep elbows still.

Swap: Cable Curl

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.