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Full-Body Hypertrophy Program
AUTOPLAY
Bulking
Intermediate
Machine strength
Plan Details
The Full-Body Hypertrophy Program routine by diegowestf is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout routine is designed for individuals looking to build muscle mass and improve their overall strength and conditioning. With a focus on compound exercises and a mix of high and moderate rep ranges, this routine is aimed at intermediate to advanced lifters. The program is split into three different workouts targeting different muscle groups, and includes exercises such as squats, deadlifts, bench press, shoulder press, and rows, among others. Additionally, the routine includes specific exercises for glutes, biceps, and triceps to ensure a well-rounded workout. To maximize the benefits of this routine, it's recommended to consume a diet with adequate amounts of protein and carbohydrates and ensure proper rest and recovery between workouts.
Routine detail
Day 1
Monday Workout
Est. 92 min
9 exercises
Machine Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable High Pulley Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Day 2
Tuesday Workout
Est. 75 min
8 exercises
Smith Machine Squat
4 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Day 3
Wednesday
Est. 0 min
0 exercises
This day is empty
Day 4
Thursday Workout
Est. 91 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Barbell Shoulder Press
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Day 5
Friday Workout
Est. 82 min
9 exercises
Smith Machine Squat
4 Sets x 6 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 12 Reps
Flutter Kick
4 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Sit-Up
4 Sets x 12 Reps
Day 6
Saturday
Est. 0 min
0 exercises
This day is empty
Day 7
Sunday
Est. 0 min
0 exercises
This day is empty
Day 8
[2023-03-28] Workout
Est. 6 min
1 exercise
Bodyweight Calf Raise
3 Sets x 10 Reps
