Hypertrofy Training
Bulking
Beginner
Machine strength
Plan Details
The Hypertrofy Training routine is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest - Biceps - Abs
Est. 81 min
9 exercises
Barbell Bench Press
6 Sets x 8 Reps
Barbell Incline Bench Press
6 Sets x 8 Reps
Dumbbell Bench Press
6 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Crunch
5 Sets x 20 Reps
Machine Ab Crunch
5 Sets x 20 Reps
Tue
Leg - Shoulders
Est. 71 min
8 exercises
Machine Leg Press
6 Sets x 8 Reps
Machine Leg Extension
6 Sets x 8 Reps
Machine Seated Leg Curl
6 Sets x 8 Reps
Smith Machine Squat
6 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Wed
Back and Triceps
Est. 54 min
6 exercises
Cable Rear Pulldown (Wide Grip)
6 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
6 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Thu
Chest - Biceps - Abs
Est. 81 min
9 exercises
Barbell Bench Press
6 Sets x 8 Reps
Barbell Incline Bench Press
6 Sets x 8 Reps
Dumbbell Bench Press
6 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Crunch
5 Sets x 20 Reps
Machine Ab Crunch
5 Sets x 20 Reps
Fri
Leg - Shoulders
Est. 71 min
8 exercises
Machine Leg Press
6 Sets x 8 Reps
Machine Leg Extension
6 Sets x 8 Reps
Machine Seated Leg Curl
6 Sets x 8 Reps
Smith Machine Squat
6 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Sat
Back and Triceps
Est. 54 min
6 exercises
Cable Rear Pulldown (Wide Grip)
6 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
6 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
