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Full Body Hypertrophy

A balanced full-body session using resistance bands to build strength and control across every major muscle group. Expect steady, focused effort that reinforces great form while keeping your muscles working hard from start to finish.

Created by

deaven

Workout Breakdown

Warm-Up

Arm Circle

1 set × 30s

Hip Circle

1 set × 30s

Bodyweight Squat

1 set × 10 reps

Pull Apart - Resistance Band

1 set × 12 reps

Hinge Progression

Progressive exercise

Main Workout – Compounds

Deadlift (Romanian) - Resistance Band

3 sets × 10 reps, 10 reps, 10 reps

Squat - Resistance Band

3 sets × 10 reps, 10 reps, 10 reps

Bent Over Row

3 sets × 10 reps, 10 reps, 10 reps

Push-Up

3 sets × 10 reps, 10 reps, 10 reps

Main Workout – Accessories

Bicep Curl - Resistance Bands

2 sets × 12 reps, 12 reps

Triceps Extension (Overhead) - Resistance Band

2 sets × 12 reps, 12 reps

Lateral Raise - Resistance Band

2 sets × 12 reps, 12 reps

Glute Kickback

2 sets × 12 reps, 12 reps

Pallof Press - Resistance Band

2 sets × 12 reps, 12 reps

Cool Down

Quad Stretch

1 set × 30s

Hip Flexor Stretch

1 set × 30s

Chest Opener Stretch

1 set × 30s

Child's Pose

1 set × 40s

Seated Hamstring Stretch

1 set × 30s