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8 Week Mass Building Hypertrophy Workout
Bulking
Intermediate
Machine strength
Plan Details
The 8 Week Mass Building Hypertrophy Workout routine by kundeptrai is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This 4-day program will help intermediate and advanced trainees gain size and strength. Rest-pause set, drop sets, and negatives will kick your muscle gains into high gear!
Routine detail
Day 1
Chest and Side Delts
5 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Cable Side Lateral Raise
3 Sets x 12 Reps
Day 2
Upper Back and Rear Delts (Triceps)
6 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 3
Arms and Core
8 exercises
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Day 4
Legs
8 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
