Power/Hypertrophy Workout - JEFIT

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Power/Hypertrophy Workout - JEFIT

Power/Hypertrophy Workout banner

Power/Hypertrophy Workout

AUDIO TIP

Bulking

Intermediate

Dumbbell

Plan Details

The Power/Hypertrophy Workout routine by VDawg is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

2 days of power, 3 days of hypertrophy movements. 2 days of rest.

Routine detail

Mon

Upper Body Power

Est. 0 min

8 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 3 Reps

Pull-Up Demonstration

Pull-Up

2 Sets x 6 Reps

Rack Chins Demonstration

Rack Chins

2 Sets x 6 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 3 Reps

Dip Demonstration

Dip

2 Sets x 6 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 6 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 6 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 6 Reps

Tue

Lower Body Power

Est. 0 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 3 Reps

Belt Squat Demonstration

Belt Squat

2 Sets x 6 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

2 Sets x 6 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 5 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 6 Reps

Thu

Back/Shoulders Hypertrophy

Est. 0 min

9 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

6 Sets x 3 Reps

Rack Chins Demonstration

Rack Chins

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

2 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

2 Sets x 15 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

2 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

3 Sets x 12 Reps

Fri

Legs Hypertrophy

Est. 0 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

6 Sets x 3 Reps

Belt Squat Demonstration

Belt Squat

6 Sets x 3 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

2 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

2 Sets x 15 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 12 Reps

Sat

Chest/Arms Hypertrophy

Est. 0 min

10 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

6 Sets x 3 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Bench Press (Palms in) Demonstration

Dumbbell Bench Press (Palms in)

3 Sets x 12 Reps

Dumbbell Incline Fly With A Twist Demonstration

Dumbbell Incline Fly With A Twist

2 Sets x 15 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

2 Sets x 12 Reps

Dumbbell Spider Curl Demonstration

Dumbbell Spider Curl

2 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

2 Sets x 15 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

2 Sets x 15 Reps

Any

New Workout

Est. 0 min

1 exercise

Indoor Cycling Demonstration

Indoor Cycling

3 Sets