Hypertrophy LPP
Bulking
Intermediate
Machine strength
Plan Details
The Hypertrophy LPP routine by TRLifts is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a legs push pull program aimed towards more hypertrophy than strength. It is set up to have maximum recoverable volume for sets already put in place so you will have to start with half as many sets per muscle group approximately for deload and work your way up to what the sets are at now from week to week. The program is set up for pre exhaustion movements before the big compound movements to promote longevity. Cycle 3 days on 1 day rest, 3 weeks of increasing intensity and volume before 4th week deload. Use wave loading progression method for movements that have 3 numbers for reps (8.7.6) so 8 reps for the movement in week 1 then 7 reps week 2 and 6 for week 3 all while leaving 3 to 4 reps in reserve. Use double progression method for single rep goal where if it says 15 then aim to hit at least 15 reps first set with maybe 1 to 2 reps in reserve and then go to failure in consecutive sets allowing reps to fall.
Routine detail
Mon
Legs 1
Est. 72 min
9 exercises
Machine Leg Extension
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Barbell Squat
1 Set
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Tue
Push 1
Est. 74 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press (Wide Grip)
1 Set
Cable Lower Chest Raise
2 Sets x 15 Reps
Cable Cross-Over
2 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 15 Reps
Weighted Tricep Dip
1 Set
Dumbbell Incline Tricep Extension
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 12 Reps
Wed
Pull 1
Est. 78 min
10 exercises
Cable Shoulder Extension
2 Sets x 15 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Chin-Up (Close Grip)
1 Set
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Barbell One-Arm Row
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Dumbbell Hammer Curl
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 20 Reps
Thu
Rest Day-Optional Abs Arms
Est. 28 min
3 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Fri
Legs 2
Est. 73 min
9 exercises
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Barbell Romanian Deadlift
1 Set
Barbell Front Squat
3 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
2 Sets x 12 Reps
Smith Machine Squat
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Sat
Push 2
Est. 78 min
9 exercises
Smith Machine Incline Bench Press
2 Sets x 15 Reps
Barbell Military Press
1 Set
Leverage Decline Chest Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Dumbbell Pullover
2 Sets x 15 Reps
Machine Fly
2 Sets x 15 Reps
Cable One-Arm Tricep Extension
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 12 Reps
Sun
Pull 2
Est. 75 min
10 exercises
Cable Shoulder Extension
2 Sets x 15 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
T Bar Row
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Upper Row
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Cable Reverse Fly
2 Sets x 15 Reps
Cable One-Arm High Curl
2 Sets x 15 Reps
EZ Bar Curl
3 Sets x 12 Reps
Barbell Bicep Drag Curl
3 Sets x 10 Reps
