High reps full body hypertrophy workout


Stick to high reps with this effective hypertrophy full-body workout. Feel the burn, get a sick pump and watch your muscles grow by keeping it over 10 reps. You will need a resistance band for some of the exercises. However, if you don’t have one, you can use bottles of water or other weighted objects.

This workout targets all of your major muscle groups with a balance of compound and isolation movements. For maximum results, repeat the workout three times a week, or, incorporate alongside a strength training programme to ensure you are feeding your muscles by effectively circulating blood throughout your body with a somewhat lighter session.

The workout

The 3/4 press-up or full press-up: 2 sets of 12 to 15 repetitions (reps) The full press-up.

Tricep dip: 2 sets of 12 to 15 reps

Shoulder press:  2 sets of 12 to 24 reps

Shoulder press with lunge: 1 set of 12 to 24 reps on each side

Bicep curl: 2 sets of 12 to 24 reps

Lateral raise: 2 sets of 12 to 24 reps

Squats: 2 sets of 15 to 24 reps

Lunges: 1 set of 15 to 24 reps with each leg

Ab crunches: 2 sets of 15 to 24 reps

Back raise: 2 sets of 15 to 24 reps

To find out more information about high-rep workouts, be sure to check out this article about some of the benefits of hypertrophy training.

In order for your muscles to grow and get big, you need effective nutrition to recover. Whether it’s whey protein isolate, or whey protein concentrate, at Bio-Synergy, we offer a wide range of protein powders to help you achieve your goals. For an additional boost, try our pre-workout powderfat burners, or BCAAs.

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