hypertrophie & endurance
General
Intermediate
Machine strength
Plan Details
The hypertrophie & endurance routine by JocelynTardif is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
quads & harmstring
Est. 60 min
7 exercises
Machine Leg Press
6 Sets x 5 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 5 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
romanian dumbbell deadliff
5 Sets x 5 Reps
Machine Calf Raise
6 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 25 Reps
Day 2
back
Est. 49 min
7 exercises
Cable Seated Row
6 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 5 Reps
kroc row
4 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Cable Shoulder Extension
6 Sets x 10 Reps
Barbell Good Morning
3 Sets x 12 Reps
Day 3
chest & abs
Est. 61 min
8 exercises
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Fly
5 Sets x 12 Reps
Smith Machine Incline Bench Press
4 Sets x 15 Reps
Dumbbell Decline Press
5 Sets x 8 Reps
Cable Cross-Over
4 Sets x 15 Reps
Machine Inner Chest Press
1 Set x 25 Reps
Cable Wood Chop
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Day 4
biceps / triceps / abs
Est. 52 min
7 exercises
Smith Machine Bench Press (Close Grip)
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
5 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 6 Reps
Barbell Curl
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Barbell Curl
5 Sets x 8 Reps
cable torso twist
5 Sets x 12 Reps
Day 5
shoulder / back
Est. 57 min
7 exercises
Cable One-Arm Reverse Fly
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 6 Reps
standing scott palms out
3 Sets x 8 Reps
Smith Machine Shoulder Press
5 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 5 Reps
Cable Lateral Raise
5 Sets x 8 Reps
kettlebell swing
3 Sets x 25 Reps
