5 Day Hypertrophy
Bulking
Intermediate
None
Plan Details
The 5 Day Hypertrophy routine by mvanhooff is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
GYM Upper Body
Est. 81 min
11 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 8,8,4,4 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Cable Crunch
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Tue
GYM Leg + Chest
Est. 47 min
7 exercises
Barbell Squat
3 Sets x 6,6,9 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Ab Rollout
3 Sets x 10 Reps
Plank
3 Sets
Wed
@ Home Triceps pump
Est. 43 min
7 exercises
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Thu
@Home bicep pump
Est. 69 min
9 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Deltoid Raise
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Plank
3 Sets
Air Bike
3 Sets x 20 Reps
Fri
GYM Upper Body
Est. 73 min
11 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
