FULL BODY Hypertrophy! (Don’t forget to SWIPE & SAVE for later)
This week I shifted upper body to fullbody hypertrophy. The volume isn’t crazy high per session and that’s because I’ll be hitting each muscle 3x this week. This is know as High Frequency Training. It’s a crazy effective strategy that produces a greater increase in anabolic hormones and increases protein synthesis. Which just means it will help you build more muscle.
A1: Leg Extension: 2x8-10
A2: Leg Curl: 2x8-10
A3: Seated Calf Raises: 2x6-8
B1: Incline Db Bench Press: 2x-6-8 R3
C1: Weighted Pull-up: 3x6-8
C2: One Arm DB Row: 3x10-12
D1: DB Shoulder Press: 2x5-7 RIR 3
E1: Tricep Reverse Grip Press Down: 4x10
E2: Tricep Bar Press Down: 4x6-8
F1: Cable Curls: 4x10
F2: Db Hammer Curl: 4x6-8 (Not Shown)
Rest 1 minutes on exercises A. Rest 90 seconds on exercises B-D. And rest 1 minute on everything else. Superset the moves A,C,E,F.
Have you taken the body type quiz yet? If you answer it honestly it will generate a custom plan based off your body type. You’ll be able to access it 7 days for free inside the Gravfitt APP (Link in bio).