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Hypertrophy - Split routine with progressions
General
Intermediate
Machine strength
Plan Details
The Hypertrophy - Split routine with progressions routine by demiz is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5' cardio Warm up with the first exercise Exercises Abs + Hyperextensions 10' Cardio Progression: 4x12, 4x10, 4x8
Routine detail
Day 1
Chest and Triceps
Est. 93 min
9 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Front Raise
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 15 Reps
Dip
4 Sets
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Day 2
Back and Biceps
Est. 96 min
9 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 15 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Pull-Up
4 Sets
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Machine Seated Row
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Back Hyperextension
5 Sets x 15 Reps
Day 3
Legs
Est. 92 min
9 exercises
Barbell Front Squat
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 20 Reps
Machine Hip Adduction
4 Sets x 20 Reps
