Push / Pull / Legs Hypertrophy

band bench press

4 × 6-8 · 120s rest

band shoulder press

4 × 8-10 · 90s rest

assisted chest dip (kneeling)

3 × 10-12 · 60s rest

band front raise

3 × 12 · 45s rest

assisted triceps dip (kneeling)

3 × 10-12 · 60s rest

assisted pull-up

4 × 6-8 · 120s rest

dumbbell bent over row

4 × 8-10 · 90s rest

alternate lateral pulldown

3 × 10-12 · 60s rest

band reverse fly

3 × 12 · 45s rest

band concentration curl

3 × 10-12 · 60s rest

barbell bench front squat

4 × 6-8 · 150s rest

barbell deadlift

3 × 5 · 180s rest

barbell lunge

3 × 10 ea · 90s rest

band stiff leg deadlift

3 × 10 · 75s rest

band shoulder press

4 × 6-8 · 120s rest

band bench press

3 × 8-10 · 90s rest

band front lateral raise

4 × 10 · 45s rest

band close-grip push-up

3 × 10-12 · 60s rest

assisted standing triceps extension (with towel)

3 × 12 · 45s rest

alternate lateral pulldown

4 × 8-10 · 75s rest

barbell bent over row

4 × 8-10 · 90s rest

band alternating biceps curl

4 × 10-12 · 60s rest

band one arm overhead biceps curl

3 × 10 · 60s rest

assisted standing pull-up

3 × AMRAP · 90s rest

barbell bench squat

4 × 8 · 150s rest

barbell deadlift

3 × 5 · 180s rest

band one arm single leg split squat

3 × 10 ea · 75s rest

3/4 sit-up

3 × 15 · 30s rest