Strength & Hypertrophy Program (Bodyweight-focused)
Balanced upper/lower program emphasizing weighted bodyweight exercises for strength and muscle building
Day 1
6 exercises- Pull-Up3 × 4-6
Weighted, 1-2 RIR. 3min rest.
- Inverted Row3 × 8-12
Weighted if possible, RPE 8.
- Machine Dip3 × 4-6
Weighted, 1-2 RIR. 3min rest.
- Push-Ups3 × 8-15
Pike push-ups or elevated for progression.
- Dumbbell Lateral Raise3 × 12-15
Light dumbbells, controlled tempo.
- External Rotation with Band2 × 12-15
Rotator cuff injury prevention.
Day 2
6 exercises- Bodyweight Squat4 × 8-12
Weighted (backpack/dumbbell), RPE 8.
- Romanian Deadlift (RDL)3 × 8-12
Dumbbells or barbell if available.
- Dumbbell Split Squat2 × 10-20
Each leg, controlled execution.
- Lying Leg Curl3 × 10-15
If machine available, otherwise Nordic curls.
- Standing Calf Raise (Machine)3 × 15-20
To failure, slow tempo.
- Hanging Leg Raise3 × 10-15
Controlled, knees to chest.
Day 3
5 exercises- Pull-Up4 × 6-10
Less weight than Day 1, RPE 8.
- Inverted Row3 × 10-15
Higher volume, RPE 8-9.
- Push-Ups4 × 8-15
Various progressions for difficulty.
- Incline Push-Up3 × 12-20
Additional chest volume, moderate intensity.
- Dumbbell Lateral Raise4 × 12-15
Side delts, controlled tempo.
Day 4
5 exercises- Goblet Squat4 × 6-10
Heavy dumbbell, 1-2 RIR.
- Romanian Deadlift (RDL)3 × 6-10
Heavier than Day 2, strength focus.
- Dumbbell Forward Lunge3 × 8-12
Each leg, explosive upward movement.
- Single-Leg Glute Bridge3 × 10-15
Each leg, activate glutes.
- Standing Calf Raise (Machine)3 × 12-20
Weighted, full range of motion.
MS-EYEZ
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