Gym Workout:

Here’s a simple 3-day gym workout plan focused on hypertrophy and building strength for new students

Day 1: Pull

Back & Biceps

  1. Warm-up: 5-10 minutes of light cardio (e.g., treadmill or stationary bike)

  2. Machine pulldown - 4 sets of 8-10 reps

  3. Machine Rows - 3 sets of 8-10 reps

  4. Reverse fly with dumbbell - 3 sets of 8-10 reps

  5. Dumbbell Bicep Curls - 3 sets of 12-15 reps

  6. Hammer Curls - 3 sets of 12 reps

  7. Cool-down: Stretching or foam rolling

Day 2: Legs

Quads, Hamstrings & Glutes

  1. Warm-up: 5-10 minutes of light cardio (e.g., treadmill or stationary bike)

  2. Barbell Squats - 4 sets of 8-10 reps

  3. Leg Extension (Machine) - 3 sets of 10-12 reps

  4. Lunges (Dumbbell) - 3 sets of 10 reps each leg

  5. Leg Curls (Machine) - 3 sets of 12-15 reps

  6. Calf Raises (Standing) - 3 sets of 15-20 reps

  7. Cool-down: Stretching or foam rolling

Day 3: Push

Chest, Shoulders & Triceps

  1. Warm-up: 5-10 minutes of light cardio (e.g., treadmill or stationary bike)

  2. Barbell Bench Press - 4 sets of 8-10 reps

  3. Dumbbell Shoulder Press - 3 sets of 10 reps

  4. Incline Dumbbell Press - 3 sets of 10-12 reps

  5. Cable Chest Crossover - 3 sets of 8-10 reps

  6. Tricep Pushdowns (Cable) - 3 sets of 12-15 reps

  7. Cool-down: Stretching or foam rolling

Notes:

  • Rest: Take 60-90 seconds rest between each set for optimal hypertrophy.

  • Progressive Overload: Gradually increase weight or reps over time to continue building strength and muscle.

  • Form: Always prioritize correct form to prevent injury.

Home Workout:

Here’s a 3-day home workout plan focused on hypertrophy and building strength for new students, using bodyweight exercises and minimal equipment like dumbbells or resistance bands if available.

Day 1: Pull

Back & Biceps

  1. Warm-up: 5-10 minutes of light cardio (jumping jacks, high knees, or brisk walking)

  2. Inverted Rows (using a sturdy table or bar) – 3 sets of 8-10 reps

  3. Resistance Band Pulldowns (or Dumbbell Rows if you have dumbbells) – 3 sets of 10-12 reps

  4. Superman Holds – 3 sets of 30 seconds

  5. Dumbbell or Resistance Band Bicep Curls – 3 sets of 12-15 reps

  6. Cool-down: Stretching (focus on back and arms)

Day 2: Legs

Quads, Hamstrings & Glutes

  1. Warm-up: 5-10 minutes of light cardio (jump rope, high knees, or walking)

  2. Bodyweight Squats – 4 sets of 12-15 reps

  3. Lunges (Bodyweight or Dumbbells) – 3 sets of 10 reps per leg

  4. Glute Bridges – 3 sets of 15 reps

  5. Resistance Band or Dumbbell Romanian Deadlifts (or Bodyweight single leg DL no equipment) – 3 sets of 12 reps

  6. Calf Raises (Bodyweight or with dumbbells for added resistance) – 3 sets of 15-20 reps

  7. Cool-down: Stretching (focus on legs and hips)

Day 3: Push

Chest, Shoulders & Triceps

  1. Warm-up: 5-10 minutes of light cardio (jumping jacks, arm circles, or brisk walking)

  2. Push-ups (Modified if needed) – 4 sets of 8-12 reps

  3. Dumbbell or Resistance Band Shoulder Press – 3 sets of 10-12 reps

  4. Incline Push-ups (hands elevated on a bench or couch) – 3 sets of 10-12 reps

  5. Tricep Dips (using a sturdy chair or bench) – 3 sets of 8-10 reps

  6. Resistance Band Tricep Pushdowns (or Dumbbell Kickbacks) – 3 sets of 12-15 reps

  7. Cool-down: Stretching (focus on chest, shoulders, and triceps)

Notes:

  • Rest: Take 60-90 seconds of rest between each set for optimal muscle-building.

  • Progressive Overload: If you want to increase intensity, try adding more reps, time under tension (slower movements), or increase the resistance.

  • Form: Always prioritize good form over speed or weight to avoid injury.

Reference:

The Best & Worst Exercises:

The Best & Worst Glute Exercises (According To Science)

https://www.youtube.com/watch?v=3ryh7PNhz3E&t=16s

The Best And Worst Chest Exercises (Ranked By Science):

https://www.youtube.com/watch?v=fGm-ef-4PVk&t=17s

The Best And Worst Back Exercises (Ranked By Science):

https://www.youtube.com/watch?v=jLvqKgW-_G8&t=16s

The Best And Worst Biceps Exercises:

https://www.youtube.com/watch?v=GNO4OtYoCYk&t=9s

The Best & Worst TRICEPS Exercises (Ranked Using Science):

https://www.youtube.com/watch?v=OpRMRhr0Ycc&t=7s

The Best And Worst Shoulder Exercises:

https://www.youtube.com/watch?v=SgyUoY0IZ7A