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High volume hypertrophic
General
Beginner
None
Plan Details
The High volume hypertrophic routine by DanRaines is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest, Abs
Est. 0 min
8 exercises
Leverage Chest Press
4 Sets x 10,10,8,8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10,8,8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10,10,8 Reps
Cable Wood Chop
8 Sets x 10 Reps
Rotational Crunch
3 Sets x 15 Reps
Day 2
Biceps, Triceps, Forearms
Est. 0 min
8 exercises
Cable One-Arm Bicep Curl
3 Sets x 10,8,8 Reps
Dumbbell Preacher Curl
6 Sets x 10,10,8,8,10,10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10,8,4 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,10,8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8,10,10,10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
cable forearm curls
5 Sets x 10,10,10,15,10 Reps
reverse cable forearms curl
5 Sets x 10,10,10,10,15 Reps
Day 3
Back, Calves
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,10,8 Reps
Cable Seated Row
4 Sets x 8,8,6,10 Reps
Leverage Machine Iso Row
3 Sets x 10,8,8 Reps
Machine Calf Raise
9 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15,10,10,10 Reps
Leverage Machine High Row
4 Sets x 10,8,8,10 Reps
Cable Rope Lat Pulldown
3 Sets x 10,8,15 Reps
T Bar Row
3 Sets x 8 Reps
Day 4
Shoulders, Hamstrings,
Est. 0 min
11 exercises
Cable Rope Face Pull
4 Sets x 10,8,8,10 Reps
Machine Shoulder Press
3 Sets x 10,8,8 Reps
Dumbbell Lateral Raise
5 Sets x 10,10,8,10,8 Reps
Machine Reverse Fly
5 Sets x 10,8,10,8,15 Reps
Dumbbell Front Raise
3 Sets x 10,10,8 Reps
shoulder shrugs (box)
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 8,8,10,10 Reps
Single leg hamstring machine
5 Sets x 10,8,8,8,10 Reps
Machine Seated Leg Curl
5 Sets x 10,8,8,10,15 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Day 5
Quads, Forearms, Abs
Est. 0 min
7 exercises
cable forearm curls
5 Sets x 10,10,10,15,10 Reps
reverse cable forearms curl
5 Sets x 10,10,10,10,15 Reps
Machine Single-Leg Extension
4 Sets x 10,10,8,10 Reps
Machine Leg Extension
5 Sets x 10,8,8,10,10 Reps
Cable Wood Chop
8 Sets x 10 Reps
Rotational Crunch
3 Sets x 15 Reps
Walking
1 Set
Day 6
Bicep, Triceps, Calves
Est. 0 min
10 exercises
Cable Bicep Curl
4 Sets x 10 Reps
Dumbbell Preacher Curl
4 Sets x 10,10,8,8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10,8,4,10 Reps
Cable One-Arm Tricep Extension
4 Sets x 10,10,10,15 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 10,10,10,15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,10,8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 15,10,10,10,15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 10,8,8,10 Reps
Day 7
Rest day
Est. 0 min
0 exercises
This day is empty
