Isaiah - Hybrid Physique (Str, Mass, Tone, Endur)
Bulking
Intermediate
Machine strength
Plan Details
The Isaiah - Hybrid Physique (Str, Mass, Tone, Endur) routine by OxxYOz is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine focuses on building muscle throughout the body.(Bulking) This will not be a typical bulking routine as it will involve calisthenics and high rep exercises to focus on building strength and tone. It will invlove splitting particular muscle groups on specific days to maximise effectiveness and results.
Routine detail
Day 1
Monday: Chest & Arms
Est. 106 min
14 exercises
Dip
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 8 Reps
Leverage Incline Chest Press
5 Sets x 12 Reps
Machine Fly
5 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Day 2
Tuesday: Back & Shoulders
Est. 103 min
16 exercises
Pull-Up
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Day 3
Wednesday: Legs & Abs
Est. 75 min
12 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Day 4
Thursday: Chest & Back
Est. 117 min
18 exercises
Dip
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 8 Reps
Dumbbell Rotational Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Day 5
Friday: Arms & Shoulders
Est. 137 min
21 exercises
Dip
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
