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Myofibrillar Hypertrophy (Functional Mass)
General
Advanced
Machine strength
Plan Details
The Myofibrillar Hypertrophy (Functional Mass) routine by momoxide is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Main focus: Strength Secondary focus: Mass
Routine detail
Day 1
HIIT
Est. 32 min
1 exercise
Treadmill Running
1 Set
Day 2
Legs
Est. 40 min
8 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Calf Press On Leg Press
6 Sets x 5 Reps
Machine Calf Raise
6 Sets x 5 Reps
Hack Squat
1 Set x 12 Reps
Day 3
Shoulders + Arms
Est. 40 min
10 exercises
Seated Barbell Curl
3 Sets x 5 Reps
Dumbbell Incline Hammer Curl
2 Sets x 5 Reps
Barbell Preacher Curl
2 Sets x 5 Reps
Barbell Tricep Extension (Supine)
3 Sets x 5 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
2 Sets x 5 Reps
Cable Shoulder Extension
2 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Hip Hugger
3 Sets x 5 Reps
Barbell Shrug
4 Sets x 5 Reps
Day 6
Chest + Triceps
Est. 35 min
8 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Incline Fly
4 Sets x 5 Reps
Cable Cross-Over
4 Sets x 5 Reps
Barbell Rear Tricep Extension
3 Sets x 5 Reps
Dumbbell Tricep Kickback
2 Sets x 5 Reps
Cable Shoulder Extension
2 Sets x 5 Reps
Bench Dips
1 Set x 20 Reps
Day 7
Back + Biceps
Est. 34 min
8 exercises
Machine Lat Pulldown
4 Sets x 5 Reps
Dumbbell One-Arm Row
4 Sets x 5 Reps
Cable Seated Row
4 Sets x 5 Reps
Cable Shoulder Extension
4 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Dumbbell Incline Curl
2 Sets x 5 Reps
Cable Bicep Curl
2 Sets x 5 Reps
Cable Rope Hammer Curl
1 Set x 12 Reps
