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Strength inc. hypertrophy
Bulking
Intermediate
Machine strength
Plan Details
The Strength inc. hypertrophy routine by jakir0114 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The main focus is on building strength. Most workouts begin with a 3x5 compound movement followed by assistance and isolation exercises, which support strength and movement patterns, and build muscle mass to improve future compound lifts.
Routine detail
Day 1
Leg day
Est. 45 min
5 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Calf Press
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Day 2
Push (chest) day
Est. 53 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Day 3
Pull (back) day
Est. 54 min
6 exercises
Pull-Up
4 Sets x 6 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 12 Reps
Day 4
Push (shoulder) day
Est. 53 min
6 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 5
Pull (leg+back) day
Est. 52 min
7 exercises
Barbell Deadlift
3 Sets x 3 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Plank
1 Set
