Lower Body Hypertrophy
Barbell Hip Thrust
4 x 10 @ 60 kg
Sit on the floor with upper back against a bench. Roll barbell over hips. Drive hips up until body forms a straight line from shoulders to knees. Squeeze glutes hard at top. Lower with control.
Cues: Chin tucked, drive through heels, full lockout at top, 2s pause at top
Video
Goblet Squat
3 x 10 @ 16 kg
Hold a dumbbell or kettlebell at chest height with both hands. Squat down keeping torso upright, elbows between knees. Drive up through whole foot.
Cues: Chest up, knees track over toes, depth below parallel if comfortable
Video
Cable Leg Press
3 x 12 @ 40 kg
Machine leg press. Place feet shoulder-width on the platform. Lower the weight with control until knees reach ~90 degrees. Press back up without locking knees.
Cues: Don't let lower back round, controlled eccentric, don't lock knees at top
Video
Cable Pull-Through
3 x 12 @ 20 kg
Stand facing away from a low cable. Hinge at hips, letting the cable pull between your legs. Drive hips forward to stand tall, squeezing glutes at top.
Cues: Soft knees, hinge not squat, squeeze glutes at lockout
Lower-back safe: hip hinge without spinal load
Video
Nordic Curl
3 x 8 @ bodyweight
Kneel on a pad with feet anchored. Slowly lower your body forward using hamstring control. Use hands to catch yourself if needed, then pull back up with hamstrings.
Cues: Keep hips extended (don't bend at waist), control the descent, use hands to assist on the way up if needed
Video
Weighted Plank
3 x 45s @ 10 kg
Standard forearm plank position with a weight plate on upper back. Hold position with body in a straight line from head to heels.
Cues: Squeeze glutes, brace core, don't let hips sag or pike up, breathe steadily
Video
Upper Body Hypertrophy
Barbell Bench Press
4 x 8 @ 60 kg
Lie on bench, grip bar slightly wider than shoulders. Unrack, lower bar to mid-chest with control. Press up and slightly back to lockout.
Cues: Retract shoulder blades, arch upper back, feet flat, bar touches chest
Video
Barbell OHP
3 x 8 @ 40 kg
Standing overhead press. Start with bar at front of shoulders. Press straight overhead, moving head slightly forward as bar passes face. Full lockout overhead.
Cues: Brace core tight, squeeze glutes, don't lean back excessively, bar path straight up
Video
Cable Row
4 x 10 @ 30 kg
Seated cable row. Sit with feet on platform, slight knee bend. Pull handle to lower chest/upper abdomen. Squeeze shoulder blades together. Return with control.
Cues: Don't swing torso, squeeze at contraction, control the return
Video
Lat Pulldown
3 x 10 @ 40 kg
Grip the bar wider than shoulders, palms forward. Pull bar to upper chest, driving elbows down and back. Control the bar back up fully.
Cues: Lean back slightly, drive elbows to pockets, don't pull behind neck, full stretch at top
Video
DB Lateral Raise
3 x 12 @ 8 kg
Stand holding dumbbells at sides. Raise arms out to sides until parallel with floor, slight bend in elbows. Lower with control.
Cues: Lead with elbows, slight forward lean, don't swing, pinky slightly higher than thumb
Video
Face Pull
3 x 15 @ 15 kg
Cable at head height with rope attachment. Pull rope towards face, separating the rope ends. Externally rotate shoulders at the end. Hold 1 second.
Cues: Elbows high, pull to ears, squeeze rear delts, great for shoulder health
Video
Full Body + HIIT
Barbell Squat
4 x 6 @ 70 kg
Bar on upper back (high or low bar). Unrack, step back. Squat to parallel or below. Drive up through whole foot. Re-brace at the top.
Cues: Big breath and brace before each rep, knees track toes, chest up, controlled descent
Lower-back note: if any discomfort, switch to goblet squat or belt squat
Video
DB Incline Press
3 x 10 @ 16 kg each
Set bench to 30-45 degree incline. Press dumbbells from chest level to full lockout overhead. Lower with control.
Cues: Retract shoulder blades, touch dumbbells at top, controlled eccentric
Video
KB Swing
4 x 15 @ 16 kg
Hinge at hips, swing kettlebell between legs. Explosively drive hips forward to swing KB to chest height. Let it fall back and hinge again. This is a hip hinge, not a squat.
Cues: Snap hips, arms are ropes, bell floats at top, hike it back like a football
Lower-back safe: power comes from glutes, not lower back. Keep core braced.
Video
DB Row
3 x 10 @ 18 kg
One knee and hand on bench, other foot on floor. Row dumbbell from arm fully extended to hip. Lower with control. Keep back flat.
Cues: Pull to hip not shoulder, squeeze at top, don't rotate torso, full stretch at bottom
Video