The Best Hypertrophy Workout to Build Size & Strength

The barbell back squat is a fundamental lower-body exercise that works a variety of muscular groups, making it a crucial exercise for developing total quadriceps, glutes, and hamstring strength.

1. Barbell Back Squats

The posterior chain is developed by the effective complex exercise known as the deadlift, which also increases the size and strength of your hamstrings, glutes, and traps.

2. Deadlifts

The pull-up comes next in this hypertrophy exercise. The pull-up works your lats, biceps, and upper back and is a good upper-body workout. If more weight is required, a belt attachment can be used.

3. Pull-ups

The bench press is a fundamental exercise for developing the size and strength of the chest, shoulders, and triceps. The most weight may be lifted for the most stimulus in the barbell variation, but the dumbbell bench press is a good alternative if you have shoulder problems.

4. Bench Presses

A basic upper-body workout that works your shoulders and triceps is the overhead press. Again, if at all possible, use a barbell; otherwise, dumbbells are a suitable substitute.

5. Overhead Presses

Exercises like dumbbell rows are good for building the upper back, lats, and biceps. With a dumbbell, I can concentrate intensely on one side at a time.

6. Dumbbell Rows

The dumbbell lunge completes this exercise for hypertrophy, which increases size and strength. This exercise targets the quadriceps, hamstrings, and glutes, which helps to improve growth and strength in the lower body. In addition, they enhance coordination and balance.

7. Dumbbell Lunges