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Updated Hypertrophy DEC 15
Bulking
Advanced
Machine strength
Plan Details
The Updated Hypertrophy DEC 15 routine by tjrt2 is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest+Bis
Est. 45 min
5 exercises
Barbell Bench Press (Wide Grip)
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Day 2
Legs + Delts
Est. 59 min
6 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Day 3
Back + Tris
Est. 45 min
5 exercises
Barbell Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
