No image

Full Body Hypertrophy

Welcome to Day 1! Today you'll move through full-body exercises with slow, deliberate reps — this builds real strength from the ground up and sets the tone for the next 28 days. Expect to feel engaged and energized without being wiped out.

Created by

Unknown

Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Hip Circle

2 sets × 30s, 30s

Squat Progression

Progressive exercise

Inchworm

2 sets × 5 reps, 5 reps

Main Workout

Squat Progression

Progressive exercise

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

Reverse Lunge

2 sets × 10 reps, 10 reps

Glute Bridge

2 sets × 10 reps, 10 reps

Plank

2 sets × 30s, 30s

Cool Down

Child's Pose

1 set × 45s

Hip Flexor Stretch

1 set × 40s

Seated Hamstring Stretch

1 set × 40s

Chest Expansion Stretch (Elbows Back)

1 set × 40s