Best Hypertrophy Workout for Size & Strength

Back Squats

The barbell back squat is a vital lower-body exercise for quadriceps, glutes, and hamstrings growth since it stimulates numerous muscular groups.


Deadlifts strengthen the posterior chain and build hamstrings, glutes, and traps.


Pull-ups follow this hypertrophy exercise. Pull-ups strengthen lats, biceps, and upper back. Add weight using a belt attachment.

Bench presses

The barbell bench press provides the maximum stimulation, but if you have shoulder problems, the dumbbell bench press is a choice.

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Overhead presses

Overhead presses work shoulders and triceps. If possible, use the barbell, although dumbbells are OK.

Dumbbell Rows

Dumbbell rows build upper back, lats, and biceps. Dumbbells help me concentrate on one side.

Dumbbell Lunges

This lower-body workout strengthens and sizes the quadriceps, hamstrings, and glutes. Bonus: they increase balance and coordination.

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