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Strength/Hypertrophy Routine
Bulking
Intermediate
Machine strength
Plan Details
The Strength/Hypertrophy Routine routine by apexeffusion is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout routine is a fusion of SL and my hypertrophy routine. For the barbell squat on Saturday I recommend doing lowbar and highbar for M,W,F.
Routine detail
Mon
Monday
Est. 55 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Box Jump Multiple Response
3 Sets x 5 Reps
Cable Reverse Crunch
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Tue
Tuesday
Est. 61 min
9 exercises
Barbell Military Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Wed
Wednesday
Est. 57 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Box Jump Multiple Response
3 Sets x 5 Reps
Cable Wood Chop
3 Sets x 12 Reps
Cable Reverse Crunch
3 Sets x 12 Reps
Thu
Thursday
Est. 84 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Fri
Friday
Est. 49 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Cable Wood Chop
3 Sets x 12 Reps
Cable Reverse Crunch
3 Sets x 12 Reps
Sat
Saturday
Est. 54 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 12 Reps
