Strength And Hypertrophy by Melvyn
By Melvyn Yeo
 | Beginner (1-2 years) |
 | 28 minutes/day | 3 days/week |
 | Build Muscle, Gain Strength, Powerbuilding |
 | 2 x Dumbbell, Incline Bench, Decline Bench, Pull up bar, Lat Pulldown Cable Machine, Triangle Lat/Low Row Attachment, Barbell, Squat Rack, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Vertical Bench, Dips (Parallel) Bar Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1: Day 1 | Day 2: Day 2 | Day 3: Day 3 | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 120s between rounds | ||||
| 1A.Incline Dumbbell Press | 4 rounds | 6 reps | 0s | |
| 1B.Dumbbell Decline Bench Press | 4 rounds | 12 reps | 120s | |
Circuit #2 - 4 rounds Rest 120s between rounds | ||||
| 2A.Pull-up | 4 rounds | 12 reps | 0s | |
| 2B.Neutral Close Grip Lat Pull Down | 4 rounds | 12 reps | 120s | |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 120s between rounds | ||||
| 1A.Barbell Back Squat | 4 rounds | 6 reps | 0s | |
| 1B.45 Degree Leg Press | 4 rounds | 6 reps | 120s | |
Circuit #2 - 4 rounds Rest 120s between rounds | ||||
| 2A.Barbell Romanian Deadlift | 4 rounds | 12 reps | 0s | |
| 2B.Lying Leg Curls | 4 rounds | 12 reps | 120s | |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 120s between rounds | ||||
| 1A.Seated Barbell Military Press | 4 rounds | 12 reps | 0s | |
| 1B.Dumbbell Lateral Raise | 4 rounds | 12 reps | 120s | |
Circuit #2 - 4 rounds Rest 120s between rounds | ||||
| 2A.Barbell Biceps Curl | 4 rounds | 12 reps | 0s | |
| 2B.Standing Hammer Curl | 4 rounds | 12 reps | 120s | |
Circuit #3 - 4 rounds Rest 120s between rounds | ||||
| 3A.Tricep Dips | 4 rounds | 6 reps | 0s | |
| 3B.Dumbbell Incline Triceps Extension | 4 rounds | 12 reps | 120s | |
Date Created: 1/23/2019, UTC
Last Updated: 10/28/2021, UTC
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