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power/Hypertrophy program
Bulking
Advanced
Machine strength
Plan Details
The power/Hypertrophy program routine by NicholasNg is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Chest and arms Hypertrophy
Est. 73 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 15 Reps
Cable Incline Fly
2 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Barbell Spider Curl
2 Sets x 20 Reps
EZ Bar Decline Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 20 Reps
Tue
off
Est. 0 min
0 exercises
This day is empty
Wed
Lower Body Hypertrophy
Est. 75 min
11 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 20 Reps
Barbell Romanian Deadlift
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Barbell Seated Calf Raise
3 Sets x 20 Reps
Bench Leg Raise (Supine)
2 Sets x 15 Reps
Machine Ab Crunch
2 Sets x 20 Reps
Thu
back and shoulders Hypertrophy
Est. 61 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
2 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Cable Rope Row to Neck
1 Set x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Upright Row
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Fri
Lower Body power
Est. 47 min
8 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Hack Squat
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
2 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
