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Natural Hypertrophy
General
Intermediate
Body
Plan Details
The Natural Hypertrophy routine by Hmackay is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Upper
Est. 0 min
0 exercises
This day is empty
Day 8
Back and Abs
Est. 0 min
0 exercises
This day is empty
Day 8
Legs and Abs
Est. 0 min
0 exercises
This day is empty
Day 8
Chest and Abs
Est. 203 min
11 exercises
Treadmill Running
3 Sets
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Treadmill Running
3 Sets
Walking
3 Sets
Day 8
Legs and Abs
Est. 121 min
13 exercises
Elliptical Training
3 Sets
Bodyweight Lunge
3 Sets x 20 Reps
Reverse Lunge Crossover
3 Sets
Bodyweight Rear Lunge
3 Sets x 20 Reps
Jump Squat
3 Sets x 20 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Prisoner Squat
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 18 Reps
Crunch
3 Sets x 18 Reps
Cable Wood Chop
3 Sets x 18 Reps
Hanging Leg Raise
3 Sets x 18 Reps
Elliptical Training
3 Sets
Barbell Bench Press
3 Sets x 8 Reps
Day 8
Chest and Abs
Est. 106 min
10 exercises
Rowing
3 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 18 Reps
Crunch
3 Sets x 18 Reps
Bench Weighted Decline Crunch
3 Sets x 18 Reps
Cable Wood Chop
3 Sets x 18 Reps
Rowing
3 Sets
Day 8
Arms and Abs
Est. 124 min
13 exercises
Treadmill Running
3 Sets
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Plank
3 Sets
Treadmill Running
3 Sets
Day 8
Arms and Abs
Est. 203 min
11 exercises
Treadmill Running
3 Sets
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Treadmill Running
3 Sets
Walking
3 Sets
