Modern Lifting Bro Hypertrophy Program
Cutting
Intermediate
Barbell
Plan Details
The Modern Lifting Bro Hypertrophy Program routine by iveyc is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Hypertrophy program utilizing pyramid training. Reps start at 12, then drop to 10, 8, and finally 6. Each time the reps go down, the weight should be increased. Push for 6 reps on the final set, but try to go to failure if you can. This routine can be used for both cutting and bulking scenarios, just tweak the rep range accordingly.
Routine detail
Mon
Legs
Est. 35 min
6 exercises
Barbell Squat
4 Sets x 12,10,8,6 Reps
Machine Seated Calf Raise
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Machine Calf Raise
4 Sets x 12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Seated Leg Curl
4 Sets x 12,10,8,6 Reps
Tue
Chest + Back
Est. 35 min
6 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Machine Fly
4 Sets x 12,10,8,6 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Machine Vertical Row (Reverse Grip)
4 Sets x 12,10,8,6 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Thu
Arms + Shoulders
Est. 41 min
7 exercises
Barbell Curl
4 Sets x 12,10,8,6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Tricep Extension
4 Sets x 12,10,8,6 Reps
Barbell Upright Row
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Barbell Front Raise
4 Sets x 12,10,8,6 Reps
Fri
Back + Chest
Est. 35 min
6 exercises
Barbell Deadlift
4 Sets x 12,10,8,6 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Cable Cross-Over
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Weighted Chest Dips
4 Sets x 20,15,10,5 Reps
Sat
Shoulders + Arms
Est. 47 min
8 exercises
Barbell Military Press
4 Sets x 12,10,8,6 Reps
Barbell Shrug
4 Sets x 12,10,8,6 Reps
Barbell Bradford Rocky Press
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,6 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12,10,8,6 Reps
Dip
4 Sets x 12,10,8,6 Reps
Barbell Spider Curl
4 Sets x 12,10,8,6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12,10,8,6 Reps
