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Hypertrophy 101
General
Intermediate
Machine strength
Plan Details
The Hypertrophy 101 routine by dame147 is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
10-4
Routine detail
Day 1
Push A
Est. 96 min
12 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Fly
4 Sets x 12 Reps
Hammer strength wide grip press
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
machine single arm tricep extension
3 Sets x 10 Reps
Day 2
Pull A
Est. 119 min
15 exercises
Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Rear Delt Row
4 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Leverage Machine Single Arm Pulldown
2 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable One-Arm Seated Row
2 Sets x 10 Reps
Leverage Machine Shrug
4 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Weight Plate Shrug
4 Sets x 15 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Preacher machine single arm curls
3 Sets x 10 Reps
Day 3
Legs A
Est. 101 min
11 exercises
Barbell Squat
10 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Weighted Walking Lunge
2 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Hip Extension (Standing)
3 Sets x 12 Reps
Hack Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Free motion single leg hamstring curl
3 Sets x 10 Reps
Day 4
Arms A
Est. 88 min
13 exercises
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Standing single arm Spider curl
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
cable midline curl
2 Sets x 15 Reps
Tricep Push-Up
2 Sets x 12 Reps
Day 6
Push B
Est. 118 min
15 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Landmine Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Weight Plate High Front Raise
4 Sets x 10 Reps
Dumbbell One-Arm Arnold Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
cable reverse grip overhead extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Machine Dip
3 Sets x 10 Reps
Day 7
Pull B
Est. 109 min
14 exercises
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Barbell Shrug
5 Sets x 12 Reps
Smith Machine Deltoid Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
EZ bar Upright row
3 Sets x 10 Reps
Plate upright row
3 Sets x 8 Reps
Standing RD Rev Fly w/ head support
3 Sets x 12 Reps
Cable Shrugs on Free Motion
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 8 Reps
Day 8
Legs B
Est. 102 min
12 exercises
Hack Squat
4 Sets x 12 Reps
Hack Calf Press (back not supported)
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Smith Machine Front Squat
4 Sets x 10 Reps
Barbell Step-Up
3 Sets x 8 Reps
Dumbell Goblet Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Single-Leg Calf Press
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Donkey Calf Press Machine
5 Sets x 12 Reps
standing single leg curl machine
3 Sets x 8 Reps
Day 9
Arms B
Est. 104 min
15 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Seated Barbell Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Dead Hang One arm Hammer curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable One-Arm High Curl
4 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
reverse grip curl on preacher
4 Sets x 12 Reps
