SBS BS Hypertorphy w1-7

Build Muscle

7 weeks / 5 days per week

SBS

Reviews

0 reviews

Week 1

Squat

Main

3 x 12 reps

Incline Bench Press

Supplemental

3 x 15 reps

Pull-up

Assistance

3 x 10 reps

Lateral Raise (Dumbbell)

Assistance

3 x 10 reps

Incline Curl (Dumbbell)

Assistance

3 x 10 reps

Overhead Triceps Extension (Machine)

Assistance

3 x 10 reps

Wrist Curl

Assistance

3 x 15 reps

Bench Press

Main

3 x 12 reps

Leg Press

Supplemental

3 x 15 reps

Seated • Low Row

Assistance

3 x 10 reps

Lying Leg Curl (Machine)

Assistance

3 x 10 reps

Donkey Calf Raise (Machine plate loaded)

Assistance

3 x 10 reps

Back Raise

Assistance

3 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

3 x 15 reps

Deadlift

Main

3 x 12 reps

Close Grip Bench Press (Barbell)

Supplemental

3 x 15 reps

Lat Pulldown

Assistance

3 x 10 reps

Upright Row (Dumbbell)

Assistance

3 x 10 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Pushdown (Cable)

Assistance

3 x 10 reps

Reverse Wrist Curl

Assistance

3 x 15 reps

Incline Bench Press

Main

3 x 12 reps

Squat

Supplemental

3 x 15 reps

Bent-over Row (Barbell)

Assistance

3 x 10 reps

Leg Extension (Machine)

Assistance

3 x 10 reps

Donkey Calf Raise (Machine plate loaded)

Assistance

3 x 10 reps

Seated • Crunch

Assistance

3 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

3 x 15 reps

Incline Bench Press (Dumbbell)

Supplemental

3 x 15 reps

Romanian Deadlift

Supplemental

3 x 15 reps

Chin-up

Assistance

3 x 10 reps

Shrug (Smith Machine)

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 16 reps

Pec Deck Fly

Assistance

3 x 10 reps

Pec Deck Rear Delt Fly

Assistance

3 x 10 reps

Week 2

Squat

Main

3 x 11 reps

Incline Bench Press

Supplemental

3 x 13 reps

Pull-up

Assistance

3 x 10 reps

Lateral Raise (Dumbbell)

Assistance

5 x 10 reps

Incline Curl (Dumbbell)

Assistance

4 x 10 reps

Overhead Triceps Extension (Machine)

Assistance

5 x 10 reps

Wrist Curl

Assistance

3 x 15 reps

Bench Press

Main

3 x 11 reps

Leg Press

Supplemental

3 x 13 reps

Seated • Low Row

Assistance

3 x 10 reps

Lying Leg Curl (Machine)

Assistance

3 x 10 reps

Donkey Calf Raise (Machine plate loaded)

Assistance

3 x 10 reps

Back Raise

Assistance

3 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

3 x 15 reps

Deadlift

Main

3 x 11 reps

Close Grip Bench Press (Barbell)

Supplemental

3 x 13 reps

Lat Pulldown

Assistance

3 x 10 reps

Upright Row (Dumbbell)

Assistance

3 x 10 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Pushdown (Cable)

Assistance

3 x 10 reps

Reverse Wrist Curl

Assistance

3 x 15 reps

Incline Bench Press

Main

3 x 11 reps

Squat

Supplemental

3 x 13 reps

Bent-over Row (Barbell)

Assistance

3 x 10 reps

Leg Extension (Machine)

Assistance

3 x 10 reps

Donkey Calf Raise (Machine plate loaded)

Assistance

3 x 10 reps

Seated • Crunch

Assistance

3 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

3 x 15 reps

Incline Bench Press (Dumbbell)

Supplemental

3 x 13 reps

Romanian Deadlift

Supplemental

3 x 13 reps

Chin-up

Assistance

3 x 10 reps

Shrug (Smith Machine)

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 16 reps

Pec Deck Fly

Assistance

3 x 10 reps

Pec Deck Rear Delt Fly

Assistance

3 x 10 reps

Week 3

Squat

Main

3 x 10 reps

Incline Bench Press

Supplemental

3 x 12 reps

Pull-up

Assistance

3 x 10 reps

Lateral Raise (Dumbbell)

Assistance

5 x 10 reps

Incline Curl (Dumbbell)

Assistance

4 x 10 reps

Overhead Triceps Extension (Machine)

Assistance

5 x 10 reps

Wrist Curl

Assistance

3 x 15 reps

Bench Press

Main

3 x 10 reps

Leg Press

Supplemental

3 x 12 reps

Seated • Low Row

Assistance

3 x 10 reps

Lying Leg Curl (Machine)

Assistance

3 x 10 reps

Donkey Calf Raise (Machine plate loaded)

Assistance

3 x 10 reps

Back Raise

Assistance

3 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

3 x 15 reps

Deadlift

Main

3 x 10 reps

Close Grip Bench Press (Barbell)

Supplemental

3 x 12 reps

Lat Pulldown

Assistance

3 x 10 reps

Upright Row (Dumbbell)

Assistance

3 x 10 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Pushdown (Cable)

Assistance

3 x 10 reps

Reverse Wrist Curl

Assistance

3 x 15 reps

Incline Bench Press

Main

3 x 10 reps

Squat

Supplemental

3 x 12 reps

Bent-over Row (Barbell)

Assistance

3 x 10 reps

Leg Extension (Machine)

Assistance

3 x 10 reps

Donkey Calf Raise (Machine plate loaded)

Assistance

3 x 10 reps

Seated • Crunch

Assistance

3 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

3 x 15 reps

Incline Bench Press (Dumbbell)

Supplemental

3 x 12 reps

Romanian Deadlift

Supplemental

3 x 12 reps

Chin-up

Assistance

3 x 10 reps

Shrug (Smith Machine)

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 16 reps

Pec Deck Fly

Assistance

3 x 10 reps

Pec Deck Rear Delt Fly

Assistance

3 x 10 reps

Week 4

Squat

Main

3 x 11 reps

Incline Bench Press

Supplemental

3 x 13 reps

Pull-up

Assistance

3 x 10 reps

Lateral Raise (Dumbbell)

Assistance

5 x 10 reps

Incline Curl (Dumbbell)

Assistance

4 x 10 reps

Overhead Triceps Extension (Machine)

Assistance

5 x 10 reps

Wrist Curl

Assistance

3 x 15 reps

Bench Press

Main

3 x 11 reps

Leg Press

Supplemental

3 x 13 reps

Seated • Low Row

Assistance

3 x 10 reps

Lying Leg Curl (Machine)

Assistance

3 x 10 reps

Donkey Calf Raise (Machine plate loaded)

Assistance

3 x 10 reps

Back Raise

Assistance

3 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

3 x 15 reps

Deadlift

Main

3 x 11 reps

Close Grip Bench Press (Barbell)

Supplemental

3 x 13 reps

Lat Pulldown

Assistance

3 x 10 reps

Upright Row (Dumbbell)

Assistance

3 x 10 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Pushdown (Cable)

Assistance

3 x 10 reps

Reverse Wrist Curl

Assistance

3 x 15 reps

Incline Bench Press

Main

3 x 11 reps

Squat

Supplemental

3 x 13 reps

Bent-over Row (Barbell)

Assistance

3 x 10 reps

Leg Extension (Machine)

Assistance

3 x 10 reps

Donkey Calf Raise (Machine plate loaded)

Assistance

3 x 10 reps

Seated • Crunch

Assistance

3 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

3 x 15 reps

Incline Bench Press (Dumbbell)

Supplemental

3 x 13 reps

Romanian Deadlift

Supplemental

3 x 13 reps

Chin-up

Assistance

3 x 10 reps

Shrug (Smith Machine)

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 16 reps

Pec Deck Fly

Assistance

3 x 10 reps

Pec Deck Rear Delt Fly

Assistance

3 x 10 reps

Week 5

Squat

Main

3 x 10 reps

Incline Bench Press

Supplemental

3 x 12 reps

Pull-up

Assistance

3 x 10 reps

Lateral Raise (Dumbbell)

Assistance

5 x 10 reps

Incline Curl (Dumbbell)

Assistance

4 x 10 reps

Overhead Triceps Extension (Machine)

Assistance

5 x 10 reps

Wrist Curl

Assistance

3 x 15 reps

Bench Press

Main

3 x 10 reps

Leg Press

Supplemental

3 x 12 reps

Seated • Low Row

Assistance

3 x 10 reps

Lying Leg Curl (Machine)

Assistance

3 x 10 reps

Donkey Calf Raise (Machine plate loaded)

Assistance

3 x 10 reps

Back Raise

Assistance

3 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

3 x 15 reps

Deadlift

Main

3 x 10 reps

Close Grip Bench Press (Barbell)

Supplemental

3 x 12 reps

Lat Pulldown

Assistance

3 x 10 reps

Upright Row (Dumbbell)

Assistance

3 x 10 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Pushdown (Cable)

Assistance

3 x 10 reps

Reverse Wrist Curl

Assistance

3 x 15 reps

Incline Bench Press

Main

3 x 10 reps

Squat

Supplemental

3 x 12 reps

Bent-over Row (Barbell)

Assistance

3 x 10 reps

Leg Extension (Machine)

Assistance

3 x 10 reps

Donkey Calf Raise (Machine plate loaded)

Assistance

3 x 10 reps

Seated • Crunch

Assistance

3 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

3 x 15 reps

Incline Bench Press (Dumbbell)

Supplemental

3 x 12 reps

Romanian Deadlift

Supplemental

3 x 12 reps

Chin-up

Assistance

3 x 10 reps

Shrug (Smith Machine)

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 16 reps

Pec Deck Fly

Assistance

3 x 10 reps

Pec Deck Rear Delt Fly

Assistance

3 x 10 reps

Week 6

Squat

Main

3 x 9 reps

Incline Bench Press

Supplemental

3 x 11 reps

Pull-up

Assistance

3 x 10 reps

Lateral Raise (Dumbbell)

Assistance

5 x 10 reps

Incline Curl (Dumbbell)

Assistance

4 x 10 reps

Overhead Triceps Extension (Machine)

Assistance

5 x 10 reps

Wrist Curl

Assistance

3 x 15 reps

Bench Press

Main

3 x 9 reps

Leg Press

Supplemental

3 x 11 reps

Seated • Low Row

Assistance

3 x 10 reps

Lying Leg Curl (Machine)

Assistance

3 x 10 reps

Donkey Calf Raise (Machine plate loaded)

Assistance

3 x 10 reps

Back Raise

Assistance

3 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

3 x 15 reps

Deadlift

Main

3 x 9 reps

Close Grip Bench Press (Barbell)

Supplemental

3 x 11 reps

Lat Pulldown

Assistance

3 x 10 reps

Upright Row (Dumbbell)

Assistance

3 x 10 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Pushdown (Cable)

Assistance

3 x 10 reps

Reverse Wrist Curl

Assistance

3 x 15 reps

Incline Bench Press

Main

3 x 9 reps

Squat

Supplemental

3 x 11 reps

Bent-over Row (Barbell)

Assistance

3 x 10 reps

Leg Extension (Machine)

Assistance

3 x 10 reps

Donkey Calf Raise (Machine plate loaded)

Assistance

3 x 10 reps

Seated • Crunch

Assistance

3 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

3 x 15 reps

Incline Bench Press (Dumbbell)

Supplemental

3 x 11 reps

Romanian Deadlift

Supplemental

3 x 11 reps

Chin-up

Assistance

3 x 10 reps

Shrug (Smith Machine)

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 16 reps

Pec Deck Fly

Assistance

3 x 10 reps

Pec Deck Rear Delt Fly

Assistance

3 x 10 reps

Week 7

Squat

Main

3 x 18 reps

Incline Bench Press

Supplemental

3 x 21 reps

Pull-up

Assistance

3 x 10 reps

Lateral Raise (Dumbbell)

Assistance

5 x 10 reps

Incline Curl (Dumbbell)

Assistance

4 x 10 reps

Overhead Triceps Extension (Machine)

Assistance

5 x 10 reps

Wrist Curl

Assistance

3 x 15 reps

Bench Press

Main

3 x 18 reps

Leg Press

Supplemental

3 x 21 reps

Seated • Low Row

Assistance

3 x 10 reps

Lying Leg Curl (Machine)

Assistance

3 x 10 reps

Donkey Calf Raise (Machine plate loaded)

Assistance

3 x 10 reps

Back Raise

Assistance

3 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

3 x 15 reps

Deadlift

Main

3 x 18 reps

Close Grip Bench Press (Barbell)

Supplemental

3 x 21 reps

Lat Pulldown

Assistance

3 x 10 reps

Upright Row (Dumbbell)

Assistance

3 x 10 reps

Hammer Curl (Dumbbell)

Assistance

3 x 10 reps

Pushdown (Cable)

Assistance

3 x 10 reps

Reverse Wrist Curl

Assistance

3 x 15 reps

Incline Bench Press

Main

3 x 18 reps

Squat

Supplemental

3 x 21 reps

Bent-over Row (Barbell)

Assistance

3 x 10 reps

Leg Extension (Machine)

Assistance

3 x 10 reps

Donkey Calf Raise (Machine plate loaded)

Assistance

3 x 10 reps

Seated • Crunch

Assistance

3 x 10 reps

Straight Leg • Hanging • Leg Raise

Assistance

3 x 15 reps

Incline Bench Press (Dumbbell)

Supplemental

3 x 21 reps

Romanian Deadlift

Supplemental

3 x 21 reps

Chin-up

Assistance

3 x 10 reps

Shrug (Smith Machine)

Assistance

3 x 10 reps

Lateral • Raise

Assistance

3 x 16 reps

Pec Deck Fly

Assistance

3 x 10 reps

Pec Deck Rear Delt Fly

Assistance

3 x 10 reps

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SBS BS Hypertorphy w1-7

Build Muscle

7 weeks / 5 days per week

SBS

Reviews

0 reviews

Week 1

Day 1

Squat

Incline Bench Press

Pull-up

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Overhead Triceps Extension (Machine)

Wrist Curl

Day 2

Bench Press

Leg Press

Seated • Low Row

Lying Leg Curl (Machine)

Donkey Calf Raise (Machine plate loaded)

Back Raise

Straight Leg • Hanging • Leg Raise

Day 3

Deadlift

Close Grip Bench Press (Barbell)

Lat Pulldown

Upright Row (Dumbbell)

Hammer Curl (Dumbbell)

Pushdown (Cable)

Reverse Wrist Curl

Day 4

Incline Bench Press

Squat

Bent-over Row (Barbell)

Leg Extension (Machine)

Donkey Calf Raise (Machine plate loaded)

Seated • Crunch

Straight Leg • Hanging • Leg Raise

Day 5

Incline Bench Press (Dumbbell)

Romanian Deadlift

Chin-up

Shrug (Smith Machine)

Lateral • Raise

Pec Deck Fly

Pec Deck Rear Delt Fly

Week 2

Day 1

Squat

Incline Bench Press

Pull-up

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Overhead Triceps Extension (Machine)

Wrist Curl

Day 2

Bench Press

Leg Press

Seated • Low Row

Lying Leg Curl (Machine)

Donkey Calf Raise (Machine plate loaded)

Back Raise

Straight Leg • Hanging • Leg Raise

Day 3

Deadlift

Close Grip Bench Press (Barbell)

Lat Pulldown

Upright Row (Dumbbell)

Hammer Curl (Dumbbell)

Pushdown (Cable)

Reverse Wrist Curl

Day 4

Incline Bench Press

Squat

Bent-over Row (Barbell)

Leg Extension (Machine)

Donkey Calf Raise (Machine plate loaded)

Seated • Crunch

Straight Leg • Hanging • Leg Raise