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Every Muscle Group Twice Routine #1 (Hypertrophy)
General
Intermediate
Barbell
Plan Details
The Every Muscle Group Twice Routine #1 (Hypertrophy) routine is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
After a lot of research, I've concluded that this is the workout for me (and maybe for you too). It gives each muscle group enough time to rest and recover. But still, each muscle group is trained twice a week. Wednesday is a rest day (or cardio only). The weekend is rest as well (or one-time cardio). Also, check out my "Every Muscle Group Twice Routine #2"; This follows the same sequence, but has different exercises. This way you can alternate say every month and keep "confusing" your muscles. This routine builds on my very first routine "Every Muscle Group Twice #1 & #2". The difference is that there are fewer exercises, but more reps per exercise. The idea is that your last set of 10 to 12 reps go to "fail" intensity.
Routine detail
Mon
Chest, Triceps, Shoulders (+Abs for warmup)
Est. 64 min
7 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Tue
Back, Biceps, Legs (Abs as warmup)
Est. 66 min
7 exercises
Hanging Leg Raise
3 Sets x 8 Reps
Pull-Up
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Concentration Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Thu
Chest, Triceps, Shoulders (+Abs for warmup)
Est. 64 min
7 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Fri
Back, Biceps, Legs (Abs as warmup)
Est. 66 min
7 exercises
Hanging Leg Raise
3 Sets x 8 Reps
Pull-Up
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Concentration Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
