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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
4 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Clavicular Dumbbell Raises
2 Sets x 12 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Reverse Fly
2 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Elevated Barbell Calf Raise
3 Sets x 20 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Straight Arm Front Pulldown
3 Sets x 12 Reps
Tue
Legs and Arms #1
Est. 72 min
11 exercises
Barbell Squat
5 Sets x 8 Reps
BFR Leg Extension
4 Sets x 30 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
BFR Leg Curl
4 Sets x 30 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine)
2 Sets x 12 Reps
Dumbbell Tricep Kickback
2 Sets x 12 Reps
Barbell Toes Out Calf Raise
3 Sets x 20 Reps
Reverse Tricep Kickback
2 Sets x 12 Reps
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
4 Sets x 8 Reps
Barbell Bench Press
2 Sets x 12 Reps
Dumbbell Fly
2 Sets x 12 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Reverse Fly
2 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Elevated Barbell Calf Raise
3 Sets x 20 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Straight Arm Front Pulldown
3 Sets x 12 Reps
Fri
Legs and Arms #2
Est. 63 min
11 exercises
Barbell Squat (Wide Stance)
4 Sets x 8 Reps
Barbell Front Squat
2 Sets x 12 Reps
Barbell Bulgarian Split Squat
2 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Dumbbel Wide Curl
2 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 12 Reps
Barbell JM Press
2 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 12 Reps
BFR Curl
4 Sets x 15 Reps
Barbell Toes Out Calf Raise
3 Sets x 20 Reps
Tricep Extension BFR Machine
4 Sets x 8 Reps
