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Hypertrophy Specific Training
Information
Frequency :
2 days / week
Day Type :
Day of the Week
Type :
Bulking
Difficulty :
Intermediate
Tags :
Description
Monday
Fullbody HST
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Supine Hack Squat Machine
60 sec
10
2
Back
Barbell Rack Pull
60 sec
10
2
Chest
Dumbbell Bench Press
60 sec
10
2
Back
T bar row
60 sec
10
2
Upper Legs
Leg Extensions
60 sec
10
2
Upper Legs
Machine Kneeling Leg Curl
60 sec
10
2
Shoulders
Machine Deltoid Raise
60 sec
10
2
Tuesday
Arms and Abs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Shoulders
Dumbbell Seated Shoulder Press
60 sec
8
2
Shoulders
Cable Lateral Raise
60 sec
8
2
Biceps
Cable Rope Hammer Curl
60 sec
8
2
Triceps
Cable Rope High Pulley Tricep Extension
60 sec
8
2
Shoulders
Machine Deltoid Raise
60 sec
8
2
Biceps
Preacher Curl Machine
60 sec
8
2
Triceps
Stretch Focused Overhead Single Arm Cable Extension
60 sec
8
2
Abs
Decline Crunch
60 sec
8
2
Abs
Parallel Bar Hip Raise
60 sec
8
2
Back
Back Hyperextension
30 sec
8
2
Shoulders
Arm Circles
30 sec
8
2
Abs
Kettlebell Windmill
30 sec
8
2
Wednesday
Leg, Chest, and Back 2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Glutes
Smith Machine Split Squat
60 sec
8
2
Glutes
Stretch Focus DB RDL
60 sec
8
2
Chest
Leverage Incline Chest Press
60 sec
8
2
Back
Machine Assisted Chin-Up
60 sec
8
2
Upper Legs
Narrow Deep Squat Pause
60 sec
8
2
Glutes
Smith Machine Hip Trusts
60 sec
8
2
Chest
Cable Mid Chest Crossover
60 sec
8
2
Back
Cable Reverse Crossover
60 sec
8
2
Thursday
Arms and Abs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Shoulders
Full ROM Lateral Raises
60 sec
8
2
Shoulders
Hammer Hold Rope Upright Row
60 sec
8
2
Biceps
Dumbbell Incline Hammer Curl
60 sec
8
2
Triceps
Machine Tricep Extension
60 sec
8
2
Shoulders
Machine Reverse Fly
60 sec
8
2
Biceps
Dumbbell One-Arm Preacher Curl
60 sec
8
2
Triceps
Dumbbell Seated One-Arm Tricep Extension
60 sec
8
2
Abs
Decline Crunch
60 sec
8
2
Abs
Parallel Bar Hip Raise
60 sec
8
2
Back
Back Hyperextension
60 sec
8
2
ANY
[2024-04-01] Workout
Muscle
Exercise Name
Timer
Reps
Sets
Track
Shoulders
Arm Circles
60 sec
8
4
ANY
[2024-03-05] Workout
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Bench Push-Up
60 sec
8
4
Cardio
Indoor Cycling
60 min
-
-
ANY
[2024-03-26] Workout
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Step Machine
60 min
-
-
Upper Legs
Supine Hack Squat Machine
60 sec
8
4
Back
Barbell Rack Pull
60 sec
8
4
Chest
Leverage Chest Press
60 sec
8
4
Back
T Bar Row
60 sec
8
4
Upper Legs
Machine Leg Extension
60 sec
8
4
Upper Legs
Machine Kneeling Leg Curl
60 sec
8
4
Shoulders
Machine Deltoid Raise
60 sec
8
4
Biceps
Preacher Curl Machine
60 sec
8
4
Triceps
Machine Tricep Extension
60 sec
8
4
ANY
[2024-03-27] Workout
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Rowing
60 min
-
-
Cardio
Walking
60 min
-
-
ANY
[2024-03-28] Workout
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Road Cycling
60 min
-
-
ANY
[2024-04-01] Workout
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Supine Hack Squat Machine
60 sec
8
4
Back
Barbell Rack Pull
60 sec
8
4
Chest
Dumbbell Bench Press
60 sec
8
4
Back
T bar row
60 sec
8
4
Upper Legs
Machine Leg Extension
60 sec
8
4
Upper Legs
Machine Kneeling Leg Curl
60 sec
8
4
Shoulders
Machine Deltoid Raise
60 sec
8
4
ANY
[2024-04-02] Workout
Muscle
Exercise Name
Timer
Reps
Sets
Track
Shoulders
Arm Circles
60 sec
8
2
ANY
[2024-04-03] Workout
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
60 min
-
-
ANY
[2024-04-06] Workout
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Road Cycling
60 min
-
-
ANY
[2024-04-07] Workout
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Walking
60 min
-
-
Abs
Crunch
60 sec
8
4
ANY
Deadlift, Bench, Rows
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Clean Deadlift
5 sec
8
10
Chest
Barbell Bench Press
5 sec
8
10
Back
Barbell Bent Over Row
60 sec
8
10
ANY
Fullbody HST ISSM
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Squat
60 sec
10
2
Upper Legs
Barbell Clean Deadlift
60 sec
10
2
Chest
Barbell Bench Press
60 sec
10
2
Back
Barbell Bent Over Row
60 sec
10
2
Upper Legs
Barbell Hang Clean
60 sec
10
2
Lower Legs
Barbell Standing Calf Raise
60 sec
10
2
Shoulders
Barbell Shoulder Press
60 sec
10
2
Back
Pull Ups
60 sec
10
2
Triceps
Barbell Lying Triceps Extension
60 sec
10
2
Biceps
EZ Bar Curl
60 sec
10
2
Abs
Leg Raise
60 sec
10
2
Abs
Plank
60 sec
-
2
ANY
Row, Press, Curl, Press, Squat
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Sprint Intervals
5 sec
-
10
Shoulders
Barbell Standing Military Press
5 sec
8
10
Biceps
EZ Bar Curl
5 sec
8
10
Triceps
Barbell Lying Triceps Extension
5 sec
8
10
Upper Legs
Barbell Squat
60 sec
8
10