Hembrough Hard times
Bulking
Beginner
Barbell
Plan Details
The Hembrough Hard times routine by ndrhamilton is a 11 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
chest and shoulders
Est. 89 min
11 exercises
Barbell Bench Press
4 Sets x 5 Reps
Push-Up
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Squat
4 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Wed
Back and Biceps
Est. 86 min
10 exercises
Machine Inverted Row
5 Sets x 8 Reps
Push-Up
5 Sets x 10 Reps
Dumbbell Walking Lunge
5 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Upper Row
4 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
Fri
Chest and Shoulders again
Est. 62 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 5 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Any
mass gain 1
Est. 92 min
10 exercises
Barbell Deadlift
3 Sets x 3 Reps
Barbell Deep Squat
5 Sets x 10 Reps
Barbell Military Press
5 Sets x 10 Reps
Barbell Side Split Squat
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Any
mass gain 2
Est. 70 min
9 exercises
Barbell Deep Squat
3 Sets x 3 Reps
Barbell Bench Press
5 Sets x 10 Reps
Pull-Up
5 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Any
Rory Recommends
Est. 83 min
10 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up
3 Sets x 6 Reps
Barbell Good Morning
3 Sets x 5 Reps
Sicilian Sit Ups
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Any
one arm wonder
Est. 106 min
12 exercises
Barbell Squat
3 Sets x 3 Reps
Kettlebell Pistol Squat
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Barbell Kneeling Jump Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Cross Body Crunch
4 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Decline Bench Ab Reach
4 Sets x 8 Reps
Any
BS Magnum warmup
Est. 13 min
3 exercises
Bulgarian Split Squat
2 Sets x 6 Reps
1/2 Kneeling Shoulder Press
2 Sets x 6 Reps
Barbell Overhead Squat
2 Sets x 4 Reps
Any
Mass Gain 3
Est. 59 min
6 exercises
Barbell Front Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable rope kneeling 45deg pull
3 Sets x 8 Reps
Any
BS conditioning 1
Est. 28 min
5 exercises
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell push press
3 Sets x 8 Reps
Landmine Rotations
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 2 Reps
Dumbbell Snatch
3 Sets x 4 Reps
Any
BS magnum mascara
Est. 46 min
3 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
