KYH SESSION SHEET / HYPERTROPHY
Muscle-building practice A
General educational template; not a medical assessment or individualized elite coaching plan. Exact exercises, sets and week placement are KYH editorial choices informed by the linked principles. Not independently reviewed by a clinician.
These examples are for adults without symptoms or restrictions affecting exercise. Pain/injury, illness, pregnancy/postpartum or clinical restrictions need individual advice. Experienced templates require established technique and regular training. Use the pathway readiness check before matching a plan.
Stop for pain, dizziness, chest symptoms or unusual breathlessness. Urgent or severe symptoms need urgent local medical help. Do not push through symptoms.
Equipment
Dumbbells or familiar gym machines; familiar setup
Effort
Finish sets with about 2–3 repetitions in reserve. Loads are chosen from familiar technique, not your age or body size.
Prepare
8 min easy activity plus lighter rehearsal sets of each familiar movement.
Rest 2 minutes between working sets; longer if needed.
Goblet squat
3 sets × 8–12
Hold a familiar dumbbell close to your chest with both hands. Feet steady in a comfortable stance; bend at knees and hips, keeping heels planted. Use a range you control, then stand. Breathe throughout.
Easier option: Chair squat without added load.
Dumbbell floor press
3 sets × 8–12
Only with comfortable floor access and familiar handling: lie with knees bent, upper arms gently touching the floor, elbows about 30–45 degrees from your torso. Press upward with wrists straight; lower gently.
Easier option: Wall push-up, 2 × 8–12.
Chest-supported dumbbell row
3 sets × 8–12
Lie chest-down on a familiar stable incline bench, feet grounded. Draw elbows toward your hips without lifting the chest; lower slowly.
Easier option: Use the familiar supported row machine; otherwise standing shoulder-blade squeezes, 2 × 10, without load.
Supported calf raise
1–2 sets × 8–12
Hold a solid support. Rise onto the balls of your feet and lower with control.
Easier option: Use a smaller range or fewer repetitions.
Finish & reflect
5 min easy movement. This is a moderate starting volume, not a claim that this dose maximises muscle growth.
Repeat familiar work before changing one variable modestly. Progress only when technique, comfort and recovery support it. Never pack missed sessions together.
Sources & context
Exact prescriptions are editorial examples, not trials of the KYH programme. Author: Knowledge Your Health editorial desk. Editorial standards
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