Muscle Building

Hypertrophy blocks with tempo control, volume waves, and pump finishers.

Choose a muscle group to dive into warmups, exercise flows, set/rep ladders, and cooldown work.

⚠️ General training guidance only—consult your coach/doctor before starting.

Chest

Volume-focused chest training for maximum hypertrophy.

Warmup: 5 min incline walk, Band flyes x20, Push-ups 2 x 15, Cable crossovers (light) x15

Flow: Compound movement → Incline work → Isolation flyes → Pump finisher

Duration: 65 minutes

High-volume back training for width and thickness.

Warmup: Row 5 min light, Band pull-aparts x25, Scapular pull-ups x10, Face pulls x20

Flow: Vertical pull → Horizontal pull → Isolation work → Pump finisher

Duration: 70 minutes

Quad and hamstring focused hypertrophy training.

Warmup: Bike 6 min, Walking lunges x20, Leg swings 2 x 15, Bodyweight squats x20

Flow: Quad dominant → Hamstring work → Unilateral movements → Calf and finisher

Duration: 75 minutes

Complete shoulder development with volume and variety.

Warmup: Band pull-aparts x25, PVC pass-throughs x15, Lateral raises (light) x20, Face pulls x20

Flow: Compound pressing → Lateral raises → Rear delt work → Pump finisher

Duration: 60 minutes

High-volume arm training for biceps and triceps growth.

Warmup: Arm circles x20, Light curls x15, Light pushdowns x15, Wrist circles

Flow: Bicep compound → Tricep compound → Isolation supersets → Pump finisher

Duration: 55 minutes

Hypertrophy-focused core training with progressive overload.

Warmup: Dead bugs x20, Hollow holds 3 x 20s, Cat-cow x15

Flow: Flexion → Anti-extension → Rotation → Oblique work

Duration: 45 minutes