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Power/Hypertrophy
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Power/Hypertrophy routine by alex.mako is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
PULL
Est. 46 min
5 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Tue
Legs
Est. 105 min
6 exercises
Indoor Cycling
3 Sets
Back Hyperextension
4 Sets x 8 Reps
Machine Hip Adduction
5 Sets x 8 Reps
Machine Hip Abduction
5 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 8 Reps
Thu
push
Est. 48 min
5 exercises
Dumbbell Incline Bench Press
6 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
6 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Sat
Legs Rehab
Est. 112 min
7 exercises
Indoor Cycling
1 Set
Back Hyperextension
4 Sets x 1,15,15,15 Reps
Barbell Hip Thrust
5 Sets x 15 Reps
Machine Leg Extension
4 Sets x 10,15,15,15 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 15 Reps
