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Ben's 3x5 w/ Hypertrophy
Bulking
Intermediate
Barbell
Plan Details
The Ben's 3x5 w/ Hypertrophy routine by benwillcox is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The ultimate routine for a natural bodybuilder to gain muscle. Rotate between the two days, 3 (or 4 - every other day) times per week (i.e. a,b,a,b,a,b). You MUST increase weight by 5lbs per workout for squat, rows, push press, dips, chins, and bench. Increase by 10lbs for deadlifts. If you stall, reduce to 2X5 instead of 4x5 until lifts increase. If you still are stalled, take one week off to deload. Dips and chins should be weighted if capable.
Routine detail
Day 1
Workout A
Est. 34 min
10 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Day 2
Workout B
Est. 31 min
10 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Push Press
3 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Pull-Up
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
Face Pull
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
