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Full Body Hypertrophy

A balanced full-body session that touches every major muscle group — you'll build a solid foundation of strength and coordination while keeping things manageable and fresh. Expect to feel accomplished and energized, not wiped out!

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Workout Breakdown

Warm-Up

Arm Circle

1 set × 30s

Leg Swing

1 set × 30s

Hip Circle

1 set × 30s

Scapular Pull-Up

2 sets × 8 reps, 8 reps

Push-Up (Incline)

2 sets × 10 reps, 10 reps

Main Workout

Pullup Progression

Progressive exercise

Dip Progression

Progressive exercise

Squat Progression

Progressive exercise

2 circuits

Hanging Knee Raise

1 set × 10 reps

Pushup Progression

Progressive exercise

2 circuits

L-sit Progression

Progressive exercise

Row Progression

Progressive exercise

Cool Down

Child's Pose

1 set × 45s

Chest Stretch

1 set × 30s

Quad Stretch

1 set × 30s

Seated Hamstring Stretch

1 set × 40s

Shoulder Stretch (Cross-Body)

1 set × 30s