1Exercise
Barbell Squat
Rest 2m 30s
- 18 reps x 65 kg
- 28 reps x 75 kg
- 36 reps x 85 kg
Brace before each rep, control descent for 2-3 seconds, drive up hard while keeping knees tracking over toes.
Workouts To Build Muscle
Hypertrophy-focused workouts built around multi-joint lifts, moderate-to-high effort sets, practical rest periods, and progressive loading so lifters can add muscle with clear week-to-week targets.
Set load units
Workout 1
8 exercises24 sets
Build Muscle Full-Body Template
Quadriceps, Hamstrings, Glutes, Chest, Triceps, Front Delts, Lats, Biceps, Rear Delts, Trapezius, Side Delts
A full-body hypertrophy template that balances compounds and accessories using near-failure effort, practical rest windows, and steady load progression.
- 1
- 2
- 110 reps x 55 kg
- 28 reps x 65 kg
- 38 reps x 70 kg
Pause briefly near chest if control drifts. Keep wrists stacked over elbows and press to full lockout.
- 3
- 110 reps x 50 kg
- 28 reps x 60 kg
- 38 reps x 65 kg
Pull toward lower ribs, keep neck neutral, and stop each set before lower-back position degrades.
- 4
4ExerciseLat Pulldown (Cable)
Rest 1m 45s
- 112 reps x 70 kg
- 210 reps x 80 kg
- 310 reps x 90 kg
Drive elbows to pockets and avoid leaning back excessively. Keep each rep smooth.
- 5
5ExerciseOverhead Press (Dumbbell)
Rest 1m 45s
- 112 reps x 25 kg
- 210 reps x 30 kg
- 38 reps x 35 kg
Keep ribs down and glutes tight to avoid overextension. Press up and slightly back to stack joints.
- 6
6ExerciseLateral Raise (Cable)
Rest 1m 30s
- 115 reps x 15 kg
- 212 reps x 17.5 kg
- 312 reps x 20 kg
Lead with elbows, keep traps relaxed, and stop just above shoulder height.
- 7
7ExerciseTriceps Extension (Cable)
Rest 1m 30s
- 112 reps x 35 kg
- 210 reps x 40 kg
- 310 reps x 45 kg
Use controlled eccentrics and avoid shoulder drift. Add small increments when all reps are crisp.
- 8
- 112 reps x 25 kg
- 210 reps x 30 kg
- 310 reps x 35 kg
Keep upper arm stable and avoid swinging. Stop 1-2 reps before form breaks.