Rob's Upper/Lower Hypertrophy - JEFIT

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Rob's Upper/Lower Hypertrophy - JEFIT

Rob's Upper/Lower Hypertrophy banner

Rob's Upper/Lower Hypertrophy

AUDIO TIP

Bulking

Advanced

None

Plan Details

The Rob's Upper/Lower Hypertrophy routine by rstewart3 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Switching from Wendler in the winter to get that Summer bod ready. includes a day for cardio and core/prehab main lift is first. secondary is next two. then pick 2-3 finishers depending on time and energy.

Routine detail

Day 1

Upper Body Workout

Est. 76 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 15 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 20 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

3 Sets x 10 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

3 Sets x 10 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 10 Reps

Day 2

Upper Leg & Glutes Workout

Est. 66 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 20 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 20 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 20 Reps

Day 3

Upper Body Workout

Est. 59 min

7 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Pullover (Supine) Demonstration

Cable Pullover (Supine)

3 Sets x 12 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 15 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 20 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 20 Reps

Day 4

Upper Leg & Abs Workout

Est. 75 min

9 exercises

Dumbbell Bulgarian Split Squat Demonstration

Dumbbell Bulgarian Split Squat

3 Sets x 8 Reps

Barbell Romanian Deadlift From Deficit Demonstration

Barbell Romanian Deadlift From Deficit

5 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 12 Reps

Hack Squat (Narrow Stance) Demonstration

Hack Squat (Narrow Stance)

3 Sets x 12 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 20 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 20 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 20 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 20 Reps

Day 7

cardio

Est. 185 min

3 exercises

Running Demonstration

Running

1 Set

Rowing Demonstration

Rowing

1 Set

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Day 5

rest/mobility

Est. 101 min

8 exercises

Dead Bug Demonstration

Dead Bug

2 Sets x 5 Reps

Bird Dog Demonstration

Bird Dog

5 Sets x 2 Reps

Crunch Demonstration

Crunch

5 Sets x 8 Reps

Side Plank Demonstration

Side Plank

5 Sets x 2 Reps

Kneeling Hip Flexor Demonstration

Kneeling Hip Flexor

4 Sets x 2 Reps

Chest and Shoulder Stretch Demonstration

Chest and Shoulder Stretch

1 Set x 2 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

2 Sets x 8 Reps

Pilates Demonstration

Pilates

1 Set