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Full Body Hypertrophy Split
Bulking
Intermediate
Machine strength
Plan Details
The Full Body Hypertrophy Split routine by FlameOfficial is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper Body (Strength) + Abs
Est. 188 min
14 exercises
Pull-Up
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Cable Cross-Over
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 5 Reps
Smith Machine Shrug
5 Sets x 5 Reps
Cable Rope Seated Row
5 Sets x 58 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Cable Side Bend
4 Sets x 10 Reps
Weighted Hanging Knee Raise
4 Sets x 10 Reps
Dumbbell Incline Curl
5 Sets x 5 Reps
Treadmill Running
1 Set
Barbell Incline Bench Press
4 Sets x 10 Reps
Tue
Lower Body (Strength) + Calves
Est. 160 min
13 exercises
Barbell Squat
5 Sets x 5 Reps
Smith Machine Deadlift
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Dumbbell Lunge
5 Sets x 5 Reps
Machine Leg Curl (Prone)
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Dumbbell Seated Calf Raise
5 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Dumbbell Tricep Extension
5 Sets x 5 Reps
Barbell Pullover and Press
4 Sets x 10 Reps
Barbell Shrug
5 Sets x 5 Reps
Treadmill Running
1 Set
Wed
Active Rest 1 - Abs
Est. 54 min
7 exercises
Stability Ball Hand and Foot Exchange
4 Sets x 10 Reps
Oblique Crunch
4 Sets x 10 Reps
Tuck Crunch
4 Sets x 10 Reps
Bench Oblique Crunch
4 Sets x 10 Reps
Decline Bench Weighted Twist
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Treadmill Running
1 Set
Thu
Chest & Back (Hyper) + Calves
Est. 119 min
12 exercises
Pull-Up
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Dumbbell Pullover
4 Sets x 12,10,8,6 Reps
Dumbbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Stability Ball Back Extension with Hands Behind Head
4 Sets x 10 Reps
Plank
4 Sets
Crunch
4 Sets x 10 Reps
Treadmill Running
1 Set
Fri
Arms & Shoulders (Hyper) + Abs
Est. 116 min
12 exercises
Dumbbell Incline Curl
4 Sets x 12,10,8,6 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Hammer Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12,10,8,6 Reps
Machine Reverse Fly
4 Sets x 12,10,8,6 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Cable Rotational Crunch (Kneeling)
4 Sets x 10 Reps
Treadmill Running
1 Set
Sat
Legs (Hyper) + Calves
Est. 119 min
11 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Smith Machine Deadlift
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Machine Seated Leg Curl
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 15 Reps
Smith Machine Reverse Calf Raise
3 Sets x 15 Reps
Treadmill Running
4 Sets
Sun
Active Rest 2/Rest
Est. 53 min
5 exercises
Treadmill Running
1 Set
Machine Back Extension
4 Sets x 10 Reps
Stability Ball Back Extension
4 Sets x 10 Reps
Weight Plate Rotation
4 Sets x 10 Reps
Seated Leg Tuck
4 Sets x 10 Reps
