Strength/Hyper/Cardio
Bulking
Advanced
Dumbbell
Plan Details
The Strength/Hyper/Cardio routine by clarkyfucknugget is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Description This workout plan is aimed at building strength, by lifting heavy for few reps, as well as building muscle mass, by doing more reps with lighter weights. Some cardio is also implemented. The main reason i built this program is to prepare for joining the military. Monday Push - Strength Tuesday Pull - Strength Wednesday Cardio - Run 1 hour Thursday Push - Hypertrophy Friday Legs/Core - Endurance Saturday Pull - Hypertrophy Sunday Hike at least 1 hour with at least 10 kg carriage Cardio Run at least 10 km and include at least two half hour biking sessions each week. Running is for endurance and biking is for lactic acid build up. Do some light cardio or core/extra exercises at noon or in the morning every day, and do the major workout in the afternoon or vice versa. Sets/Reps Explained 5 sets means 2 warm up sets and 3 max rep sets. 4 sets means 4 max rep sets. 3 sets means 3 max rep sets. 20 reps means until failure. 15 reps is for endurance. Warmup And Cool Down Walk or run for 5 min before every workout. Do the warm up sets explained above. Bike slowly for 5 minutes after each biking session. And walk for 5 minutes after each running session. Stretch the muscles used after every workout!
Routine detail
Mon
Push Strength
Est. 84 min
9 exercises
Dumbbell Squat
3 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Jump Squat
3 Sets x 12 Reps
Barbell Military Press
4 Sets x 6 Reps
Dip
4 Sets x 6 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Flutter Kick
3 Sets x 12 Reps
Glute Kickback
3 Sets x 12 Reps
Push-Up
3 Sets x 8 Reps
Tue
Pull Strength
Est. 47 min
3 exercises
Pull-Up
4 Sets x 6 Reps
Barbell Deadlift
5 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Wed
Cardio
Est. 123 min
2 exercises
Running
1 Set
Treadmill Running
1 Set
Thu
Push Hyper
Est. 61 min
7 exercises
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Push-Up
3 Sets x 8 Reps
Fri
Legs/Core
Est. 62 min
6 exercises
Barbell Deep Squat
5 Sets x 15 Reps
Barbell Step-Up
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Handstanding Twists
3 Sets x 20 Reps
Leg Raise Rotation With Ball
3 Sets x 20 Reps
Plank
3 Sets
Sat
Pull Hyper
Est. 60 min
6 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Sun
Hiking
Est. 62 min
1 exercise
Hiking
1 Set
Any
Extra
Est. 240 min
11 exercises
Elliptical Training
1 Set
Walking
1 Set
Treadmill Running
1 Set
Rowing
1 Set
Indoor Cycling
1 Set
Swimming
1 Set
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Hiking
1 Set
Handstanding Twists
3 Sets x 8 Reps
Rotational Pull
3 Sets x 8 Reps
