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5 Day Hypertrophy Full Body
General
Beginner
Dumbbell
Plan Details
The 5 Day Hypertrophy Full Body routine by DanielWilliams1103 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a 5 Day Full Body workout geared toward hypertrophy. The first 3 days have a main compound movement target, days 4 and 5 are more sets for higher volume but fewer compound movements. The weekly volume is about 24 sets per muscle group. The sets can be increased for the smaller muscle groups. The workout can be split into 2 on 1 off 3 on or done all 5 in a row
Routine detail
Day 1
Workout 1
9 exercises
Push-Up
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Day 2
Workout 2
9 exercises
Standing Trunk Rotation
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Hip Abduction
3 Sets x 12 Reps
Dumbbell Single-Leg Squat
3 Sets x 12 Reps
Day 3
Workout 3
9 exercises
Prisoner Squat
3 Sets x 8 Reps
Barbell Squat
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Day 4
Day 4
9 exercises
Push-Up
3 Sets x 20 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Hip Adduction
4 Sets x 12 Reps
Day 5
Day 5
10 exercises
Exercise not found
Dumbbell Fly
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Standing Leg Curl
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
