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4 WEEK Plan Hypertrophy & Strength
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The 4 WEEK Plan Hypertrophy & Strength routine by L.E.Mntl is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Weeks 1 and 3 Hypertrophy Weeks 2 and 4 Strength
Routine detail
Day 1
Push
Est. 69 min
7 exercises
Machine Leg Press
4 Sets x 12 Reps
Barbell Bench Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Day 2
Pull
Est. 68 min
7 exercises
Barbell Deadlift
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Parallel Bar Hip Flexion
4 Sets x 12 Reps
Day 3
Push
Est. 107 min
11 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Shoulder Press (Reverse Grip)
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 8 Reps
Day 4
Pull
Est. 75 min
8 exercises
Barbell Romanian Deadlift
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 12 Reps
Day 5
Hybrid
Est. 98 min
10 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 8,6,5,12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
