Hypertrophy
A 40-minute full-body hypertrophy session at 12 reps throughout. Dumbbell bench press and lat pulldowns cover the upper body, leg press handles the quads, and lateral raises, curls and triceps pushdowns finish the shoulders and arms — the classic bodybuilding rep range across six movements.
Hypertrophy at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Dumbbells (a bench helps)
- Muscles worked
- Chest, Back, Quads, Shoulders, Core, Biceps
- Made for
- Everyone
- Price
- Free
6 exercises in Hypertrophy
- 4 × 12
- 4 × 12
- 3Horizontal Leg Press4 × 12
- 4Lateral raises dumbbell4 × 20
- 5Dumbbell curls4 × 12
- 6Cable Reverse Grip Triceps Pushdown (EZ-bar)4 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Hypertrophy
Twelve reps means the last two should be genuinely hard; if rep 12 is easy, the weight is wrong. Rest 60 to 90 seconds. Control the lowering phase on everything — hypertrophy comes from time under tension, not from moving the weight quickly.
Hypertrophy — questions
How long does Hypertrophy take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Hypertrophy?
Dumbbells (a bench helps). The session is built around Dumbbell Bench Press, Cable Bar Lateral Pulldown, Horizontal Leg Press and more, and every exercise comes with a demo video in the GymiaFit app.
Is Hypertrophy suitable for beginners?
Hypertrophy is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Hypertrophy work?
Chest, Back, Quads, Shoulders, Core, Biceps. 6 exercises, starting with Dumbbell Bench Press, Cable Bar Lateral Pulldown, Horizontal Leg Press.
Is Hypertrophy free?
Yes. Hypertrophy is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Hypertrophy into the GymiaFit app — free, no account tricks, no paywall.
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