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
Features6 sessions per week
Must use App app to view and log training
Program Training
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
