# Strength & Hypertrophy Mix

This is your peak week — time to dig deep and lift strong! You'll power through heavy compound movements then finish with high-volume accessory work that builds muscle from head to toe.

## Warm-Up

- 1 × 60s Jumping Jacks
- 1 × 10 Hip Circle _(Clockwise then counterclockwise)_
- 2 × 10 Bodyweight Squat _(Move slowly and controlled)_
- 2 × 6 Inchworm

## Compound Lifts

- 4 × 6 Squat (Goblet) - Kettlebell _(Keep chest tall, elbows inside knees)_
- 4 × 5 Deadlift (Romanian) - Barbell _(Hinge at hips, soft knees)_
- 4 × 6 Bench Press - Dumbbell _(Control the descent)_
- 4 × 6 Row (Bent-Over) - Dumbbell _(Each arm)_

## Accessory Work

- **Superset · 3 rounds**
  - 10 Reverse Lunge - Dumbbell _(Each leg)_
  - 10 Lateral Raise - Dumbbell _(Slight bend in elbows)_
- **Superset · 3 rounds**
  - 10 Bicep Curl - Dumbbell
  - 10 Triceps Extension (Standing, Overhead) - Dumbbell _(Keep elbows close to head)_
- **Superset · 4 rounds**
  - 30s Plank _(Brace your core)_
  - 8 Dead Bug _(Each side, move slow)_

## Cool Down

- 1 × 30s Quad Stretch _(Each leg)_
- 1 × 30s Standing Single-Leg Hamstring Stretch _(Each leg)_
- 1 × 45s Child's Pose _(Breathe deeply)_
- 1 × 30s Chest Opener Stretch _(Hands clasped behind back)_