Hypertrophy Full Body A

Moderate-volume full-body session to retain or build muscle.

Duration

50–65 min

Level

Intermediate

Equipment

Full gym

Exercises

6

Targets: Quads, Chest, Back, Hamstrings, Shoulders, Calves

Exercises

Hack Squat
2 sets · 8-12 · 150s rest

Keep back supported; control depth.

Swap: Leg Press

Dumbbell Bench Press
2 sets · 8-12 · 120s rest

Keep wrists above elbows.

Swap: Machine Chest Press

Chest-Supported Row
2 sets · 8-12 · 120s rest

Keep chest on pad.

Swap: Seated Cable Row

Seated Leg Curl
2 sets · 10-15 · 75s rest

Control each return.

Swap: Lying Leg Curl

Lateral Raise
2 sets · 12-20 · 60s rest

Raise without swinging.

Swap: Cable Lateral Raise

Calf Raise
2 sets · 12-20 · 60s rest

Use stable support and controlled reps.

Swap: Seated Calf Raise

These workouts support muscle retention and fitness. Fat loss requires a sustained energy deficit; no exercise targets fat loss from one body area. 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.