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5 Day Mass Hypertrophy/Heavy Lifting
Bulking
Intermediate
Machine strength
Plan Details
The 5 Day Mass Hypertrophy/Heavy Lifting routine by ChrisFolkman is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5 Day Mass Muscle Split, Mixing it up with Hypertrophy and Heavy Lifting Days Heavy days: 4 sets 4-6 reps Hypertrophy Days: 4 sets 10-12 reps For Arms & Shoulders you will alternate Heavy/Hypertrophy each week. Feel free to switch up Heavy & Hypertrophy on the other days weekly to mix it up.
Routine detail
Mon
Chest & Back Heavy
Est. 60 min
9 exercises
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Tue
Legs & Abs Heavy
Est. 52 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Plank
3 Sets
Wed
Arms: Alternate Hyper/Heavy Weekly
Est. 61 min
9 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Back Hyper & Shoulders Alt. Hyper/Heavy Weekly
Est. 65 min
10 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Sat
Chest & Legs Hypertophy
Est. 72 min
11 exercises
Leverage Chest Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Kettlebell Push-Up
3 Sets x 8 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
