Hypertrophy Full Body C (2-Set)

Two working sets per exercise for easier recovery.

Duration

50–65 min

Level

Intermediate

Equipment

Full gym

Exercises

6

Targets: Quads, Chest, Back, Glutes, Triceps, Calves

Exercises

Leg Press
2 sets · 10-15 · 120s rest

Keep hips down and knees tracking toes.

Swap: Goblet Squat

Machine Chest Press
2 sets · 10-12 · 120s rest

Keep shoulders on pad.

Swap: Dumbbell Bench Press

Seated Cable Row
2 sets · 10-12 · 90s rest

Avoid rocking your torso.

Swap: Machine Row

Hip Thrust
2 sets · 10-15 · 120s rest

Finish with glutes.

Swap: Weighted Glute Bridge

Triceps Pushdown
2 sets · 10-15 · 60s rest

Keep upper arms still.

Swap: Cable Triceps Extension

Calf Raise
2 sets · 12-20 · 60s rest

Pause at the top.

Swap: Seated Calf Raise

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.