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Mesocycle Hypertrophy 3.0 Week 3
Bulking
Advanced
Machine strength
Plan Details
The Mesocycle Hypertrophy 3.0 Week 3 routine is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Push / Pull / Leg - 200 (+10) total rep volume Session Undulation* - HEAVY - 30 total rep volume | 5 sets x 3 reps | Intensity 90% | 2 exercises - MODERATE - 80 total rep volume | 5 sets x 8 reps | Intensity RPE | 2 exercises - LIGHT - 100 total rep volume | 5 sets x 10 reps | Intensity RPE | 2 exercises Upper / Lower Targeted - 450 total rep volume | 5 sets x 10 reps / 10+10 supersets | Intensity RPE | 3 single exercises + 3 super sets OVERALL? ?WEEKLY? ?VOLUME:? 660
Routine detail
Day 1
Push
Est. 34 min
7 exercises
Barbell Bench Press
5 Sets x 3 Reps
Barbell Military Press
5 Sets x 3 Reps
Smith Machine Incline Bench Press
5 Sets x 8 Reps
Dumbbell Shoulder Press
5 Sets x 8 Reps
Cable Cross-Over
5 Sets x 10 Reps
Cable Lateral Raise
5 Sets x 10 Reps
push ups AMRAP 3 mintues
3 Sets
Day 2
Pull
Est. 29 min
7 exercises
Barbell Bent-Over Row
5 Sets x 4 Reps
Weighted Pull-Up
5 Sets x 4 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
T Bar Row
5 Sets x 8 Reps
Decline Dumbbell Pull Over
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Pull Ups 3 Minutes AMRAP
1 Set
Day 3
Legs
Est. 31 min
7 exercises
Barbell Squat
5 Sets x 4 Reps
Barbell Clean Deadlift
5 Sets x 4 Reps
Machine Leg Press
5 Sets x 8 Reps
Weight Plate Sissy Squat
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Air Squats 3 Mintues AMRAP
1 Set
Day 4
Upper Body Targeted
Est. 46 min
9 exercises
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Dumbbell Seated Tricep Press
5 Sets x 10 Reps
Cable Preacher Curl
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Dumbell Shrug Bent Over
5 Sets x 10 Reps
Decline Crunch
5 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Cable Trunk Rotation
5 Sets x 10 Reps
Day 5
Lower Body Targeted
Est. 38 min
9 exercises
Machine Hip Abduction
5 Sets x 10 Reps
Machine Hip Adduction
5 Sets x 10 Reps
Resistance Band Latteral Lunge
5 Sets x 10 Reps
DB Sumo Squat
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Hyper Extentions
5 Sets x 10 Reps
GHD
5 Sets x 10 Reps
Hip Bridges Suspension Trainer
5 Sets x 10 Reps
Day 6
Abs and Traps
Est. 25 min
5 exercises
Hanging Leg Raise
5 Sets x 10 Reps
Decline Crunch
5 Sets x 10 Reps
V-Up
5 Sets x 10 Reps
Smith Machine Upright Row
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
