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Hybrid Split (Strength and Hypertrophy)
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Hybrid Split (Strength and Hypertrophy) routine by ldrofusco is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
You'll lift four days per week, but focus on movements, not body parts. Hit the main exercises hard, and then finish up with hypertrophy work for the lagging areas. And of course, add weight, reps, or both every week! No program will work unless you consistently progress. If you can't see any progress from one session to the next, double-check your eating and sleeping regimen. Make sure you get enough of both! *Rest between Sets = 40-60 sec
Routine detail
Day 1
Upper-Body A
Est. 0 min
11 exercises
Treadmill Running
1 Set
Barbell Bench Press
8 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Day 2
Lower-Body A
Est. 0 min
12 exercises
Treadmill Running
1 Set
Barbell Squat
8 Sets x 5 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Day 3
Cardio/Abs (rounds)
Est. 0 min
12 exercises
Treadmill Running
1 Set
Dumbbell Seated Shoulder Press
6 Sets x 8 Reps
Barbell Military Press
6 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Reverse Crunch
2 Sets x 12 Reps
Weight Plate Rotation
2 Sets x 12 Reps
Air Bike
2 Sets x 12 Reps
Plank
2 Sets
Weighted Side Bend
3 Sets x 12 Reps
Day 4
Upper-Body B
Est. 0 min
12 exercises
Treadmill Running
1 Set
Barbell Bench Press
6 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Day 5
Lower-Body B
Est. 0 min
10 exercises
Barbell Deadlift
8 Sets x 5 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
