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Full Body Hypertrophy

A balanced full-body session to wrap up your first week — you'll move through key compound lifts with crisp form, build total-body strength, and finish feeling accomplished without burning out.

Created by

anaagnelli

Workout Breakdown

Warm-Up

Jump Rope

1 set × 120s

Hip Circle

1 set × 10 reps

Shoulder Circle

1 set × 10 reps

Bodyweight Squat

2 sets × 10 reps, 10 reps

Inchworm

1 set × 6 reps

Main Workout — Compounds

Squat (Goblet) - Kettlebell

3 sets × 10 reps, 10 reps, 10 reps

Bench Press - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Deadlift (Romanian) - Barbell

3 sets × 9 reps, 9 reps, 9 reps

Row (Bent-Over) - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Accessory Work

2 circuits

Lateral Raise - Dumbbell

1 set × 12 reps

Bicep Curl (Hammer) - Dumbbell

1 set × 12 reps

2 circuits

Triceps Kickback - Dumbbell

1 set × 12 reps

Glute Bridge

1 set × 12 reps

Plank

2 sets × 40s, 40s

Cool Down

Quad Stretch

1 set × 30s

Seated Hamstring Stretch

1 set × 30s

Shoulder Stretch (Cross-Body)

1 set × 30s

Child's Pose

1 set × 40s