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Mass/Strength Hybrid
Bulking
Intermediate
Machine strength
Plan Details
The Mass/Strength Hybrid routine by SmokesAndBarrels is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Strength/Hypertrophy hybrid. Slightly higher intensity with moderate volume. Warm up sets should not exceed 70% of working set weight. Log covers final warm up set and 2 working.
Routine detail
Day 1
Deadlift, Back
Est. 39 min
4 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
1 Arm Machine Lat Pulldown
3 Sets x 8 Reps
Longbar Cable Row to Sternum
3 Sets x 8 Reps
Day 2
Chest, Shoulders, Calves
Est. 56 min
7 exercises
Machine Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 3
Off
Est. 0 min
0 exercises
This day is empty
Day 4
Arms
Est. 46 min
6 exercises
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Neutral Incline DB Hammer Press
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 5
Legs
Est. 57 min
7 exercises
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Full Stop Leg Press
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Day 6
Chest, Back
Est. 46 min
6 exercises
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Squeeze Press
3 Sets x 8 Reps
Bent Dumbbell Shrugs
3 Sets x 8 Reps
Day 7
Off
Est. 0 min
0 exercises
This day is empty
