Loading...
Shortcut to Hypertrophy weightlifting
AUDIO TIP
Bulking
Advanced
None
Plan Details
The Shortcut to Hypertrophy weightlifting routine by Travis_loves_deadlift is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Hypertrophy lifting routine. Rating of Perceived Exertion 6-10 modify primary lifts 3-8 reps. Accessory 8-12. Do a deload every 6 weeks.
Routine detail
Day 1
Chest and Back
Est. 55 min
6 exercises
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Day 2
Should boulders and biceps and triceps
Est. 81 min
10 exercises
Barbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Barbell Upright Row
5 Sets x 8 Reps
Dumbbell Front Raise
5 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 3
Thank goodness for Leg Day
Est. 73 min
9 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Barbell Hip Thrust
5 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 8 Reps
