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2weeks hyper, 1week strength
Bulking
Intermediate
Barbell
Plan Details
The 2weeks hyper, 1week strength routine by David Ferguson2 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Chest + Triceps
Est. 92 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Push-Up
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Day 2
Back + Shoulders
Est. 73 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Day 3
Legs + abs
Est. 83 min
11 exercises
Barbell Squat
4 Sets x 12 Reps
Jump Squat
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 12 Reps
one leg squats... no weights
4 Sets x 12 Reps
One leg calf raises
4 Sets x 12 Reps
Air Bike
2 Sets x 25 Reps
Leg Raise
2 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 30 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 8 Reps
Plank
3 Sets
Day 4
Chest + Biceps
Est. 68 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Fly
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Day 5
Back + Shoulders
Est. 73 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Barbell Clean
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Day 6
Hill + conditioning
Est. 0 min
0 exercises
This day is empty
