Hypertrophy-Focused Full Body

A muscle-building session emphasizing 8-15 rep sets taken ~0-2 reps from failure, accumulating 10-20 hard sets per muscle across the week. The default duration can be adjusted.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Barbell Back Squat
4 sets x 8-12 reps, ~2 min rest
Quads/glutes.
2
Incline Dumbbell Press
4 sets x 8-12 reps, ~90 sec rest
Chest.
3
One-Arm Dumbbell Row
4 sets x 10-12/arm, ~90 sec rest
Back.
4
Romanian Deadlift
3 sets x 8-12 reps, ~2 min rest
Hamstrings/glutes.
5
Dumbbell Lateral Raise
4 sets x 12-20 reps, ~45 sec rest
Side delts.
6
Dumbbell Biceps Curl
3 sets x 10-15 reps, ~60 sec rest
Biceps.
7
Triceps Pushdown
3 sets x 10-15 reps, ~60 sec rest
Triceps.
8
Leg Curl
3 sets x 10-15 reps, ~60 sec rest
Hamstrings.

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