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Strength & Hypertrophy Full Body Plan
General
Intermediate
Machine strength
Plan Details
The Strength & Hypertrophy Full Body Plan routine by leongusia is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
With this routine you will be gaining strength and training for hypertrophy. Each day is a full body routine, with one day of rest in between. The first exercise for each day is the famous 5x5 strength gaining exercise. So you want to stay at about 80% of your one repetition maximum throughout the first exercise so you can perform 5 repetitions on each set, and you will have 2 minute of rest between sets. The rest of the exercises you will perform about 10 repetitions each, with one minute rest in between sets, to reach muscle hypertrophy. If your aim is fat loss then I recommend you do some high intensity Interval training on rest days (H.I.T.). Basically 1 minute of high intensity running, cycling, jump rope or rowing and then 1 minute of low intensity. Hope you enjoy this program that I heavily modified to suit my needs. Modify as you wish.
Routine detail
Mon
Full Body 1
Est. 70 min
12 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Weighted Hanging Knee Raise
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Wed
Full Body 2
Est. 69 min
12 exercises
Barbell Bench Press
5 Sets x 5 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Plank
3 Sets
Fri
Full Body 3
Est. 66 min
12 exercises
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Bench Push-Up
3 Sets x 30,25,20 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 15 Reps
Weighted Side Bend
3 Sets x 15 Reps
Crunch
3 Sets x 20 Reps
Any
Cardio H.I.T.
Est. 33 min
2 exercises
Treadmill Running
1 Set
Indoor Cycling
1 Set
Any
Cardio H.I.T.
Est. 33 min
2 exercises
Rowing
1 Set
Jump Rope
1 Set
