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5 days - hypertrophy
General
Beginner
Machine strength
Plan Details
The 5 days - hypertrophy routine by bk_batman is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Deadlift 3x5 + Legs
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Day 2
Overhead Press 3x5 + Chest
7 exercises
Exercise not found
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Exercise not found
Day 3
Bodyweight (Dips & Chin Ups) + Arms
9 exercises
Dip
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 21 Reps
EZ Bar Close Grip Curl
3 Sets x 21 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Day 4
Squat 3x5 + Back
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Day 5
Bench Press 3x5 + Shoulders
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
2 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
