Beginner Hypertrophy Resistance Workout for Male

This beginner resistance workout is designed to help you build muscle with hypertrophy resistance exercises, tailored specifically to male beginners. Aim to complete this workout three times a week, with a day of rest between workouts.

barbell squat

4 sets x 8 reps

bench press

4 sets x 8 reps

pulldown

4 sets x 8 reps

upright row

4 sets x 8 reps

barbell biceps curl

3 sets x 10 reps

overhead triceps extension

3 sets x 10 reps

hanging leg raise

3 sets x 12 reps

seated calf raise

3 sets x 12 reps

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