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H.I.R.T Strength & Hypertrophy
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The H.I.R.T Strength & Hypertrophy routine by bigmig is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Shoulders (8-10)x2
Est. 39 min
13 exercises
Chin-Up with Knee Raise
2 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press
2 Sets x 10 Reps
Push-Up
2 Sets x 10 Reps
Cable Inner Chest Press
2 Sets x 10 Reps
Tricep Push Away (Resistance bands)
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Cable External Rotation
2 Sets x 10 Reps
Band Lateral Raise
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Kneeling Lat Pulldown
2 Sets x 10 Reps
V-Up
2 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 10 Reps
Tue
Legs/Back (8-10)x2
Est. 36 min
13 exercises
Barbell Front Squat
2 Sets x 10 Reps
Barbell Deadlift
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Kneeling Lat Pulldown
1 Set x 20 Reps
Hip Abduction (Banded)
2 Sets x 10 Reps
Cable Hip Abduction
2 Sets x 10 Reps
Cable Leg Kickback
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Rear Delt Band pull
2 Sets x 20 Reps
Band Lateral Raise
1 Set x 20 Reps
V-Up
2 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 10 Reps
Thu
Biceps/Forearms/Ancillary
Est. 37 min
13 exercises
Barbell Front Squat
2 Sets x 8 Reps
Barbell Shoulder Press
2 Sets x 10 Reps
Cable Rope Hammer Curl
2 Sets x 8 Reps
wide Grip curls (resistance bands)
2 Sets x 8 Reps
Lip buster curls ( Resistance bands)
2 Sets x 8 Reps
Cable Pull Through
2 Sets x 10 Reps
Cable Standing Row
2 Sets x 10 Reps
Bodyweight Calf Raise
2 Sets x 10 Reps
Cable Wrist Curl
2 Sets x 10 Reps
Cable Reverse Grip Curl
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
V-Up
2 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 10 Reps
Fri
Chest & Shoulders (6-8)x3
Est. 42 min
11 exercises
Chin-Up with Knee Raise
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Push-Up
2 Sets x 10 Reps
Barbell Shoulder Press
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Kneeling Lat Pulldown
2 Sets x 10 Reps
V-Up
2 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 10 Reps
Sat
Legs/Back (6-8)x3
Est. 47 min
13 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Pull Through
2 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Standing Row
2 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Hip Abduction
2 Sets x 10 Reps
Hip Abduction (Banded)
2 Sets x 10 Reps
Kneeling Lat Pulldown
2 Sets x 10 Reps
Rear Delt Band pull
1 Set x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Cable Reverse Crunch
2 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 10 Reps
Any
Daily Yoga
Est. 12 min
17 exercises
Arm Circles
1 Set
Tricep Side Stretch
2 Sets
Wrist Circles
1 Set
Lateral Stretch
1 Set x 8 Reps
Knee Circles
1 Set x 3 Reps
Wall Calf Stretch
2 Sets x 10 Reps
Warrior Pose
1 Set x 8 Reps
Downward Facing Dog
1 Set x 8 Reps
Cat Stretch
1 Set x 8 Reps
Kneeling Forearm Stretch
1 Set
Threading the needle
2 Sets
Figure 4 Stretch
2 Sets
Ankle Circles
1 Set x 3 Reps
Pelvic Tilt to Glute Bridge
1 Set x 8 Reps
90/ 90 Shin Box
2 Sets
Kneeling Hip Flexor
1 Set x 8 Reps
Bodyweight Squat
1 Set x 3 Reps
