DHOPK FITNESS LLC

Bodybuilding
Coach
DHOPK FITNESS

This 12 Week Program is composed of three 4 week phases. Each phase consist of various exercises, rep ranges, and tempos to maximize muscular hypertrophy

Features
6 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Muscle Building (Phase 1)

A

Bench Press

4 x 10

B

Lat Pulldown

4 x 12

C

Decline Cable Flys

4 x 12

D

Seated Cable Row

4 x 12

E

Reverse Pec Deck

2 x 12

Monday
Muscle Building (Phase 1)

A

Hip Thrust

4 x 12

B

Leg Extension

4 x 12

C

Smith Machine Quad Bias Squat

4 x 10

D

Lying Leg Curl

4 x 12

E

Calf Raise

3 x 12

Tuesday
Muscle Building (Phase 1)

A

45º DB Press

4 x 10

B

Prone 45° DB Lateral Raises

4 x 12

C

Reverse Pec Deck

3 x 12

D

Cable Bicep Curls

4 x 12

E

Tricep Pushdown

4 x 12

Wednesday
Muscle Building (Phase 1)

A

Incline DB Bench Press

4 x 12

B

Lat Pulldown

4 x 12

C

DB Chest Press

4 x 12

D

Straight Arm Pulldown

3 x 12

E

Reverse Flys

3 x 12

Thursday
Muscle Building (Phase 1)

A

Leg Extension

4 x 12

B

Lying Leg Curl

4 x 12

C

RDL

4 x 8

D

Smith Machine Quad Bias Squat

4 x 10

E

Calf Raise

3 x 12

MUSCLE BUILDING