1 Hipertrofia I
Bulking
Intermediate
None
Plan Details
The 1 Hipertrofia I routine by Ronindo is a 20 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The first of a seven mesocycle plan spanning 32 weeks
Routine detail
Day 1
Semana 1 Día 1 Tirón
Est. 79 min
7 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 12,8,12,12,12,12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Day 2
Semana 1 Día 2 Empuje
Est. 91 min
7 exercises
Smith Machine Incline Bench Press
6 Sets x 12,8,5,12,12,12 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
5 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable One-Arm Tricep Extension
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Day 3
Semana 1 Día 3 Piernas A
Est. 80 min
7 exercises
Smith Machine Squat
6 Sets x 12,8,5,12,12,12 Reps
Machine Single-Leg Press
6 Sets x 12,8,12,12,12,12 Reps
Back Hyperextension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Kneeling Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Day 4
Semana 1 Día 4 Torso
Est. 75 min
7 exercises
Smith Machine Bench Press
6 Sets x 12,8,5,12,12,12 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 12,8,12,12,12,12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Hammer Shoulder Press
5 Sets x 12 Reps
Cable One-Arm Bicep Curl
4 Sets x 12 Reps
Cable High Pulley Tricep Extension
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Day 5
Semana 1 Día 5 Piernas B
Est. 101 min
8 exercises
Hack Squat
6 Sets x 12,8,5,12,12,12 Reps
Machine Leg Press (Wide Stance)
6 Sets x 12,8,12,12,12,12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Kneeling Leg Curl
4 Sets x 12 Reps
Glúteos patada trasera en máquina
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Cable Pallof Press with Rotation
4 Sets x 12 Reps
Day 6
Semana 2 Día 1 Tirón
Est. 92 min
7 exercises
Cable Lat Pulldown (Wide Grip)
7 Sets x 12,8,12,12,12,12,12 Reps
Barbell Bent-Over Row
6 Sets x 12 Reps
Dumbbell Bent-Over Row
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Cable Bicep Curl
5 Sets x 12 Reps
Machine Reverse Fly
5 Sets x 12 Reps
Cable Lateral Raise
5 Sets x 12 Reps
Day 7
Semana 2 Día 2 Empuje
Est. 109 min
7 exercises
Smith Machine Incline Bench Press
7 Sets x 12,8,5,12,12,12,12 Reps
Smith Machine Bench Press (Close Grip)
6 Sets x 12,8,12,12,12,12 Reps
Dumbbell One-Arm Shoulder Press
5 Sets x 12 Reps
Cable Lower Chest Raise
5 Sets x 12 Reps
Cable One-Arm Tricep Extension
5 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Preacher Curl Machine
5 Sets x 12 Reps
Day 8
Semana 2 Día 3 Piernas A
Est. 88 min
7 exercises
Smith Machine Squat
6 Sets x 12,8,5,12,12,12 Reps
Machine Single-Leg Press
6 Sets x 12,8,12,12,12,12 Reps
Back Hyperextension
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Kneeling Leg Curl
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Machine Ab Crunch
5 Sets x 12 Reps
Day 9
Semana 2 Día 4 Torso
Est. 85 min
7 exercises
Barbell Bench Press
7 Sets x 12,8,5,12,12,12,12 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 12,8,12,12,12,12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Dumbbell Shoulder Press
5 Sets x 12 Reps
Cable One-Arm Bicep Curl
5 Sets x 12 Reps
Cable One-Arm Tricep Extension
5 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 12 Reps
Day 10
Semana 2 Día 5 Piernas B
Est. 108 min
7 exercises
Hack Squat
7 Sets x 12,8,5,12,12,12,12 Reps
Machine Leg Press (Wide Stance)
6 Sets x 12,8,12,12,12,12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Single-Leg Curl
5 Sets x 12 Reps
Machine Kneeling Leg Curl
5 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Cable Pallof Press with Rotation
5 Sets x 12 Reps
Day 11
Semana 3 Día 1 Tirón
Est. 99 min
7 exercises
Cable Lat Pulldown (Wide Grip)
8 Sets x 8,12,5,12,12,12,12,12 Reps
Barbell Bent-Over Row
6 Sets x 12,8,12,12,12,12 Reps
Dumbbell Bent-Over Row
6 Sets x 12 Reps
Cable Shoulder Extension
6 Sets x 12 Reps
Cable Bicep Curl
6 Sets x 12 Reps
Machine Reverse Fly
6 Sets x 12 Reps
Cable Lateral Raise
6 Sets x 12 Reps
Day 12
Semana 3 Día 2 Empuje
Est. 117 min
7 exercises
Smith Machine Incline Bench Press
8 Sets x 12,8,5,12,12,12,12,12 Reps
Smith Machine Bench Press (Close Grip)
7 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
6 Sets x 12 Reps
Cable Lower Chest Raise
5 Sets x 12 Reps
Cable One-Arm Tricep Extension
5 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Preacher Curl Machine
5 Sets x 12 Reps
Day 13
Semana 3 Día 3 Piernas A
Est. 97 min
7 exercises
Smith Machine Squat
8 Sets x 12,8,5,12,12,12,12,12 Reps
Machine Single-Leg Press
7 Sets x 12,8,12,12,12,12,12 Reps
Back Hyperextension
6 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Kneeling Leg Curl
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Machine Ab Crunch
5 Sets x 12 Reps
Day 14
Semana 3 Día 4 Torso
Est. 93 min
7 exercises
Smith Machine Bench Press
8 Sets x 12,8,5,12,12,12,12,12 Reps
Cable Lat Pulldown (Wide Grip)
7 Sets x 12,8,12,12,12,12,12 Reps
Barbell Bent-Over Row (Reverse Grip)
6 Sets x 12 Reps
Dumbbell Hammer Shoulder Press
5 Sets x 12 Reps
Cable One-Arm Bicep Curl
5 Sets x 12 Reps
Cable High Pulley Tricep Extension
5 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 12 Reps
Day 15
Semana 3 Día 5 Piernas B
Est. 113 min
7 exercises
Hack Squat
8 Sets x 12,8,5,12,12,12,12,12 Reps
Machine Leg Press (Wide Stance)
7 Sets x 12,8,12,12,12,12,12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Single-Leg Curl
5 Sets x 12 Reps
Machine Kneeling Leg Curl
5 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Cable Pallof Press with Rotation
5 Sets x 12 Reps
Day 16
Semana 4 Día 1 Tirón
Est. 102 min
7 exercises
Cable Lat Pulldown (Wide Grip)
9 Sets x 12,8,5,12,12,12,12,12,12 Reps
Barbell Bent-Over Row
8 Sets x 12,8,12,12,12,12,12,12 Reps
Dumbbell Bent-Over Row
7 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Cable Bicep Curl
5 Sets x 12 Reps
Machine Reverse Fly
5 Sets x 12 Reps
Cable Lateral Raise
5 Sets x 12 Reps
Day 17
Semana 4 Día 2 Empuje
Est. 133 min
7 exercises
Smith Machine Incline Bench Press
8 Sets x 12,8,5,12,12,12,12,12 Reps
Smith Machine Bench Press (Close Grip)
8 Sets x 12,8,12,12,12,12,12,12 Reps
Dumbbell One-Arm Shoulder Press
7 Sets x 12 Reps
Cable Lower Chest Raise
6 Sets x 12 Reps
Cable One-Arm Tricep Extension
6 Sets x 12 Reps
Cable Rope Face Pull
6 Sets x 12 Reps
Preacher Curl Machine
6 Sets x 12 Reps
Day 18
Semana 4 Día 3 Piernas A
Est. 99 min
7 exercises
Smith Machine Squat
9 Sets x 12,8,5,12,12,12,12,12,12 Reps
Machine Single-Leg Press
8 Sets x 12,8,12,12,12,12,12,12 Reps
Back Hyperextension
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Machine Kneeling Leg Curl
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Machine Ab Crunch
5 Sets x 12 Reps
Day 19
Semana 4 Día 4 Torso
Est. 103 min
7 exercises
Smith Machine Bench Press
9 Sets x 12,8,5,12,12,12,12,12,12 Reps
Cable Lat Pulldown (Wide Grip)
8 Sets x 12,8,12,12,12,12,12,12 Reps
Barbell Bent-Over Row (Reverse Grip)
7 Sets x 12 Reps
Dumbbell Hammer Shoulder Press
7 Sets x 12 Reps
Cable One-Arm Bicep Curl
5 Sets x 12 Reps
Cable High Pulley Tricep Extension
5 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 12 Reps
Day 20
Semana 4 Día 5 Piernas B
Est. 118 min
7 exercises
Hack Squat
9 Sets x 12,8,5,12,12,12,12,12,12 Reps
Machine Leg Press (Wide Stance)
8 Sets x 12,8,12,12,12,12,12,12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Single-Leg Curl
5 Sets x 12 Reps
Machine Kneeling Leg Curl
5 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Cable Pallof Press with Rotation
5 Sets x 12 Reps
