Hypertrophy training(compounds and super sets), abs and cardio.
Bulking
Advanced
Machine strength
Plan Details
The Hypertrophy training(compounds and super sets), abs and cardio. routine by JoshMcConville is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine mix of specific muscle group training days for hypertrophy and strength, along with a full Abs day with cardio and 1 optional cardio day.
Routine detail
Mon
Chest and Triceps
Est. 59 min
8 exercises
Smith Machine Reverse Calf Raise
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 7 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Tue
Back and Biceps
Est. 75 min
10 exercises
Smith Machine Single-Leg Calf Raise
4 Sets x 8 Reps
Pull-Up
4 Sets x 10 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Inverted Row
3 Sets x 10 Reps
Cable Reverse Crossover
3 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Wed
(Optional) Interval Cardio (30:30)
Est. 38 min
2 exercises
Rowing
1 Set
Swimming
1 Set
Thu
Legs and Shoulders
Est. 75 min
11 exercises
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 6 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Fri
Abs and Cardio (30:30)
Est. 53 min
7 exercises
Hanging Leg Raise
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 15 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 15 Reps
Cross Body Crunch
3 Sets x 12 Reps
Mountain Climber
3 Sets x 12 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Stationary Bike
1 Set
Sat
Optional Functional Day
Est. 54 min
7 exercises
Push-Up
10 Sets x 10 Reps
Tricep Push-Up
5 Sets x 10 Reps
Handstand Push-Up
5 Sets x 5 Reps
Machine Inverted Row
5 Sets x 10 Reps
Reverse Crunch
5 Sets x 10 Reps
Frog hold
5 Sets x 10 Reps
Jump Squat
5 Sets x 10 Reps
