Hypertrophy, Nutrition, Supplements — Everything You Need to Know to Build Muscle
| Day | Type | Exercises |
|---|---|---|
| Monday | 💪 Push (Pushing) | Barbell bench press (4×8), incline dumbbell press (3×10), shoulder press (3×10), lateral raises (3×12), triceps (3×12) |
| Tuesday | 🔝 Pull (Pulling) | Pull-ups (4×max), bent-over barbell row (4×8), one-arm dumbbell row (3×10), biceps (3×12), reverse fly (3×12) |
| Wednesday | 🦵 Legs | Barbell squats (4×8), Romanian deadlift (3×10), lunges (3×12), calves (3×15) |
| Thursday | 💪 Push | Dumbbell press (4×8), dips (3×12), shoulders (3×10), triceps (3×12) |
| Friday | 🔝 Pull | Deadlift (4×6), barbell row (4×8), face pull (3×12), biceps (3×12) |
| Saturday | 🦵 Legs | Front squats (4×8), barbell hip thrust (3×10), leg curl (3×12), calves (4×15) |
| Sunday | 😴 Rest | Active rest: stretching, walking, light cardio |