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HFT with EMG emphasis
Bulking
Intermediate
Machine strength
Plan Details
The HFT with EMG emphasis routine by BillSumrall is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
-6 day a week bulking routine -uses high rep counts at ~60% of 1RM to increase total -volume -exercise selection based on EMG results for highest % of fiber activation
Routine detail
Mon
Day 1
Est. 77 min
6 exercises
Kettlebell Goblet Squat
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 25 Reps
Dumbbell Bench Press
4 Sets x 20 Reps
Dumbbell Incline Bench Row
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 25 Reps
Dumbbell Seated Shoulder Press
4 Sets x 20 Reps
Tue
Day 2
Est. 98 min
10 exercises
Cable Rope Overhead Tricep Extension
4 Sets x 18 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Leg Press
2 Sets x 25 Reps
Calf Press On Leg Press
2 Sets x 25 Reps
Barbell Deadlift
6 Sets x 6 Reps
Dumbbell Rear Delt Row
4 Sets x 10 Reps
Dip
4 Sets x 11 Reps
Barbell Curl
4 Sets x 18 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Wed
Day 3
Est. 72 min
6 exercises
Machine Leg Extension
4 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 20 Reps
Dumbbell Tricep Extension
4 Sets x 20 Reps
Cable Straight Arm Crossover
4 Sets x 20 Reps
Cable Lateral Raise
4 Sets x 18 Reps
Dumbbell Calf Raise
4 Sets x 25 Reps
Thu
Day 4
Est. 92 min
8 exercises
Cable Seated Row
4 Sets x 20 Reps
Cable Shoulder Extension
4 Sets x 25 Reps
Dumbbell Front Incline Raise
4 Sets x 20 Reps
Dumbbell Seated Incline Lateral Raise
4 Sets x 20 Reps
Barbell Standing Calf Raise
4 Sets x 18 Reps
Barbell Shrug
4 Sets x 20 Reps
Barbell Bench Press
6 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 16 Reps
Fri
Day 5
Est. 75 min
6 exercises
Chin-Up (Close Grip)
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 16 Reps
Machine Leg Press
6 Sets x 12 Reps
Calf Press On Leg Press
6 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 20 Reps
Dumbbell One-Arm Front Raise
4 Sets x 20 Reps
Sat
Day 6
Est. 55 min
5 exercises
Barbell Squat
6 Sets x 6 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Barbell Shoulder Press
6 Sets x 6 Reps
Machine Fly
4 Sets x 20 Reps
Dumbbell Reverse Fly
4 Sets x 20 Reps
