Hypertrophy Full Body C

Leg press, chest press, row, hip thrust, triceps and calves.

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

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.