Overview

This hypertrophy workout focuses on muscle growth through progressive overload, increasing weight or reps over time. Designed for intermediate lifters, it targets major muscle groups with moderate reps (8–12) to maximize muscle tension. The session lasts ~60 minutes, including warm-up. Use our calculators to track progress, and consult American Heart Association guidelines for heart health.

Equipment Needed

Barbell, dumbbells, bench, squat rack, pull-up bar.

Workout Details

Exercises: 6 exercises

• Barbell Back Squat: Feet shoulder-width, squat to knee level. 4 sets, 8–12 reps, 90 sec rest.
• Bench Press: Barbell or dumbbells, controlled descent. 4 sets, 8–12 reps, 90 sec rest.
• Bent-Over Row: Pull barbell to torso, keep back straight. 4 sets, 8–12 reps, 90 sec rest.
• Overhead Press: Press dumbbells or barbell overhead. 3 sets, 8–12 reps, 60 sec rest.
• Pull-Ups: Bodyweight or assisted, full range. 3 sets, 8–12 reps, 60 sec rest.
• Dumbbell Lunges: Step forward, knee near ground. 3 sets, 10–12 reps per leg, 60 sec rest.

Warm-Up: 5 min (dynamic stretches, light cardio, bodyweight squats).

Duration: ~60 min (5 min warm-up, 50 min lifting, 5 min cool-down).

Progressive Overload: Increase weight by 2.5–5% weekly when 12 reps are achieved comfortably.

Focus on form and controlled reps. Log weights to track overload progress. Cool down with static stretches.

Learn more in our blog or return to Workouts. Consult a doctor before starting, per Terms.