Quick Leg Circuit
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Full‑Body Hypertrophy Plan
3-day full-body hypertrophy routine hitting major muscle groups each session.
Day 1 – Squat/Bench/Row
Dumbbell Front Squat
Barbell bench press
Dumbbell Bent Over Row
Barbell shoulders front raise
Alternating dumbbell bicep curl
Dumbbell Bench One Arm Tricep Kickback
Day 2 – Deadlift/Pull/Incline
Dumbbell deadlift
Parallel Grip Pull Up
Regular grip pull up
Incline Dumbbell Bench Press
Alternating dumbbell hammer curl
Dumbbell Lying Tricep Extension
Day 3 – Front Squat/Press/Row
Dumbbell Front Squat
Dumbbell Bench Press
Dumbbell Bent Over Row
Dumbbell Romanian Deadlift
Alternating dumbbell bicep curl
Alternating dumbbell hammer curl
