Hypertrophy Full Body B (5-Exercise)

Hypertrophy B without the triceps pushdown, for the lift-walk-recover week.

Duration

45–60 min

Level

Intermediate

Equipment

Full gym

Exercises

5

Targets: Hamstrings, Chest, Back, Quads, Biceps

Exercises

Romanian Deadlift
2 sets · 8-10 · 150s rest

Hinge with bar close to legs.

Swap: Dumbbell Romanian Deadlift

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

Keep shoulders supported.

Swap: Machine Incline Press

Lat Pulldown
2 sets · 8-12 · 120s rest

Pull elbows down.

Swap: Assisted Pull-Up

Reverse Lunge
2 sets · 8-12/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

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.