Examples Hypertrophy Program...

1.DAY
Bench Press 4 x 6-8
Bar Row      4 x 6-8
Incline Press 3-2 x 10-12
Chin Up       3- 2 x 10-12

OPTIMAL(ARMS)

Biceps Curl  2 x 12
Pushdown    2 x 12 



2.DAY
Back Squat  5 x 5
Leg Press  4 x 8-10
R.Deadlift  3 x 12-15
Leg Extansion 3 x 12
Leg Curl         3 x 12

Seated Calf Raise   3 x 12 

3.DAY(REST-CARDIO)




4.DAY
Incline Press   4 x 6-8
Seated Row   4 x 6-8
OHP  3x10-12
Lat Pull Down 3 x 10-12


OPTIMAL(ARMS)

Hammer Curl  2x12
Rope Pushdown 2x12



5.DAY

Front Squat  5 x 12
Leg Press  4 x 8-10
R.Deadlift   3 x 12-15
Leg Extansion 3 x 12
Leg Curl         3 x 12

Standing Calf Raise  3x15


6-7.DAY(RESTTTTTTTTTTTT)