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Hypertrophy Specific Training 15 Repetitions Week One
Bulking
Advanced
Machine strength
Plan Details
The Hypertrophy Specific Training 15 Repetitions Week One routine by jcabinet9 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The first three weeks is devoted to 15 repetitions on each bodypart per day. Followed by the next three at 10 repetitions. The next two weeks will be devoted to 5 reps, the first of which will be positive reps, followed by negative the last week. It should be noted that you will be doing two exercises on each body part daily, for instance. Incline barbell 15 reps Incline dumbell 15 reps Also try selecting your exercises so that the ones you do on Monday, arent repeated till Thursday. This gives each body part about 48 hours to recover. . Once you have chosen your exercises you need to find your 15,10 and 5 Rep Maximum weights for those exercises. Next you must subtract weight from your 15 RM,10 RM, and 5RM to determine the weight you will use as your work up to your RM. Before you can do this however you must determine a decrement value for each exercise. This is typically about 5% of your RM weight value, for example if you're 15 RM for a particular exercise is 160 pounds then you're decrement value for this exercise is .05 ×160 or 8 pounds. Once you know that decrement value for each exercise, you're ready to determine the weights you'll use throughout the cycle, To do this you will work backwards from the RM weight, subtracting the decrement value from the weight for each workout day to determine the weight for the preceding workout day Example. Day 1 2 3 4. 5 6 120 lbs. 128 lbs. 136 lbs 144 lbs 152 lbs. 160 lbs
Routine detail
Mon
A-1 Full Body Workout
Est. 167 min
14 exercises
Barbell Incline Bench Press
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Alternating Front Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Elliptical Training
1 Set
Tue
B-1 Full Body Workout
Est. 167 min
14 exercises
Barbell Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Hack Squat
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Cable One-Arm High Curl
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Recumbent Bike
1 Set
Wed
C-1 Full Body Workout
Est. 168 min
14 exercises
Barbell Decline Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Stability Ball Wall Squat
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Elliptical Training
1 Set
Thu
A-2 Full Body Workout
Est. 167 min
14 exercises
Barbell Incline Bench Press
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Alternating Front Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Recumbent Bike
1 Set
Fri
B-2 Full Body Workout
Est. 167 min
14 exercises
Barbell Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Hack Squat
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Cable One-Arm High Curl
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Elliptical Training
1 Set
Sat
C-2 Full Body Workout
Est. 131 min
14 exercises
Barbell Bench Press
2 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Cable Standing Row
2 Sets x 10 Reps
Machine Vertical Row (Reverse Grip)
2 Sets x 10 Reps
Dumbbell Tricep Extension
2 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Stability Ball Weighted Wall Squat
2 Sets x 10 Reps
Dumbbell Wall Squat
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Barbell Upright Row
2 Sets x 10 Reps
Machine Assisted Pull-Up
2 Sets x 10 Reps
Machine Ab Crunch
2 Sets x 10 Reps
Recumbent Bike
1 Set
