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Eiad's 2025 Hypertrophy Program

Eiad's Ultimate Hypertrophy Blueprint is a structured 5-day workout program designed for muscle growth, featuring dynamic warm-ups and specific exercises for push, pull, legs, arms, and upper hypertrophy. Each workout includes detailed sets and repetitions aimed at enhancing strength and hypertrophy, with a focus on proper form and muscle activation. The program emphasizes discipline and consistency, encouraging individuals to track their progress and stay motivated over time.

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eiad.hazem1010
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5 views1 page

Eiad's 2025 Hypertrophy Program

Eiad's Ultimate Hypertrophy Blueprint is a structured 5-day workout program designed for muscle growth, featuring dynamic warm-ups and specific exercises for push, pull, legs, arms, and upper hypertrophy. Each workout includes detailed sets and repetitions aimed at enhancing strength and hypertrophy, with a focus on proper form and muscle activation. The program emphasizes discipline and consistency, encouraging individuals to track their progress and stay motivated over time.

Uploaded by

eiad.hazem1010
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Eiad's Ultimate

Hypertrophy
Blueprint
Mixed Futuristic
Design • 2025
Edition

Dynamic Warm-Up
Arm Circles – 2×20 sec

Leg Swings (Front & Side) –


2×15 each leg

Hip Openers – 2×10 reps

World's Greatest Stretch –


2×30 sec

Bodyweight Squats – 2×15

Band Pull-Aparts – 2×20

Day 1 – Push
Incline Bench Press – 3×6–8

Flat Dumbbell Press – 4×8–10

Dumbbell Shoulder Press –


3×8–10

Lateral Raise (Cable) – 3×15

Overhead Triceps Extension –


3×12

SA Triceps Pushdown – 2×8–


10

Day 2 – Pull
Deadlift – 3×5

T-Bar Row – 4×10

Lat Pulldown (Close Grip) –


3×12

Face Pulls – 3×15

Incline Biceps Curl – 3×10

Hourse Curl – 2×10

Day 3 – Legs + Core


Barbell Squat – 4×6–8

Romanian Deadlift – 3×10

Leg Press – 3×12

Lying Leg Curl – 3×15

Standing Calf Raise – 4×20

Hanging Leg Raises – 3×15

Cable Ab Crunch – 3×20

Plank with Reach – 3×30 sec

Day 4 – Arms Focus


Incline Dumbbell Curl – 3×10–12

Concentration Curl – 2×15

Skullcrushers – 3×10–12

Rope Pushdowns – 3×12–15

Cross-body Hammer Curl –


2×15

Day 5 – Upper Hypertrophy


Incline Dumbbell Press – 3×10

Lat Pulldown (Neutral Grip) –


3×10–12

Lateral Raise (Cable) – 2×15

Set Cable Wrist Curls – 3×15

Machine Row – 3×10

Superset: Cable Curl + Rope


Pushdown – 2×12–15

Legend
ROM: Range of Motion

TUT: Time Under Tension

RIR: Reps in Reserve

Exercise Breakdown
Incline Bench Press: Upper chest
activation. Focus on scapular
stability.
Deadlift: Posterior chain builder.
Neutral spine is essential.
Romanian Deadlift: Emphasize
hamstring stretch under control.

Progress Tracker

Volume
Week Bodyweight Notes
PR

Week
1

Week
2

Final Motivation
Every rep you perform writes a
line in your story. You’re not
chasing a body — you’re becoming
the disciplined version of
yourself. Results follow action.

“In 6 months, you'll thank yourself


— or wish you had started today.”

Eiad • Final Hypertrophy


Program • 2025

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