Hypertrophy Phase - JEFIT

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Hypertrophy Phase - JEFIT

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Hypertrophy Phase

AUDIO TIP

Bulking

Intermediate

None

Plan Details

The Hypertrophy Phase routine by dravenscrow6510 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

This states 4 days per week. However, I simply add another day by doing the next workout in the sequence after a day of rest. This follows the pattern of 2 days on and 1 day off.

Routine detail

Mon

Chest, Shoulders, and, Back #1

Est. 57 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

2 Sets x 8 Reps

Clavicular Dumbbell Raises Demonstration

Clavicular Dumbbell Raises

2 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 12 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

2 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Elevated Barbell Calf Raise Demonstration

Elevated Barbell Calf Raise

3 Sets x 20 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 12 Reps

Straight Arm Front Pulldown Demonstration

Straight Arm Front Pulldown

3 Sets x 12 Reps

Tue

Legs and Arms #1

Est. 72 min

11 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 8 Reps

BFR Leg Extension Demonstration

BFR Leg Extension

4 Sets x 30 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 8 Reps

BFR Leg Curl Demonstration

BFR Leg Curl

4 Sets x 30 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

3 Sets x 8 Reps

Dumbbell Bicep Curl (Supine) Demonstration

Dumbbell Bicep Curl (Supine)

2 Sets x 12 Reps

Dumbbell Tricep Kickback Demonstration

Dumbbell Tricep Kickback

2 Sets x 12 Reps

Barbell Toes Out Calf Raise Demonstration

Barbell Toes Out Calf Raise

3 Sets x 20 Reps

Reverse Tricep Kickback Demonstration

Reverse Tricep Kickback

2 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

2 Sets x 12 Reps

Thu

Chest, Shoulders, and, Back #2

Est. 58 min

10 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

2 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

2 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 12 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

2 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Elevated Barbell Calf Raise Demonstration

Elevated Barbell Calf Raise

3 Sets x 20 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 12 Reps

Straight Arm Front Pulldown Demonstration

Straight Arm Front Pulldown

3 Sets x 12 Reps

Fri

Legs and Arms #2

Est. 63 min

11 exercises

Barbell Squat (Wide Stance) Demonstration

Barbell Squat (Wide Stance)

4 Sets x 8 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

2 Sets x 12 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

2 Sets x 12 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 8 Reps

Dumbbel Wide Curl Demonstration

Dumbbel Wide Curl

2 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

2 Sets x 12 Reps

Barbell JM Press Demonstration

Barbell JM Press

2 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

2 Sets x 12 Reps

BFR Curl Demonstration

BFR Curl

4 Sets x 15 Reps

Barbell Toes Out Calf Raise Demonstration

Barbell Toes Out Calf Raise

3 Sets x 20 Reps

Tricep Extension BFR Machine Demonstration

Tricep Extension BFR Machine

4 Sets x 8 Reps