hypertrophy 2.0 Week 1
Bulking
Advanced
Machine strength
Plan Details
The hypertrophy 2.0 Week 1 routine is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Week 1:? Heavy - 250 (-10) total rep volume | 10 sets x 8 reps | Intensity 80% | 3 Exercises ?Moderate - 300 (-16) total rep volume | 4 sets x 12 reps | Intensity RPE | 6 exercise Light - 350 (+10) total rep volume | 4 sets x 15 reps | Intensity RPE | 6 exercise
Routine detail
Day 1
Heavy Upper
Est. 26 min
3 exercises
Barbell Bench Press
10 Sets x 8 Reps
Barbell Military Press
10 Sets x 8 Reps
Pull-Up
10 Sets x 8 Reps
Day 2
Heavy / Lower
Est. 28 min
3 exercises
Barbell Squat
10 Sets x 8 Reps
Barbell Clean Deadlift
10 Sets x 8 Reps
Machine Leg Press
10 Sets x 8 Reps
Day 3
Moderate / Upper
Est. 33 min
6 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Day 4
Moderate / Lower
Est. 29 min
6 exercises
Smith Machine Hack Squat
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
DB Sumo Squat
4 Sets x 12 Reps
Smith Machine Reverse Lunges
4 Sets x 12 Reps
Smith Machine Calf Raises
4 Sets x 12 Reps
Day 5
Light / Upper
Est. 41 min
6 exercises
Machine Fly
4 Sets x 16 Reps
Cable Shoulder Extension
4 Sets x 16 Reps
Cable Upper Chest Crossover
4 Sets x 16 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 16 Reps
Machine Reverse Fly
4 Sets x 16 Reps
Dumbbell One-Arm Front Raise
4 Sets x 16 Reps
Day 6
Light / Lower
Est. 35 min
6 exercises
Machine Leg Extension
4 Sets x 16 Reps
Machine Leg Curl (Prone)
4 Sets x 16 Reps
Seated Hip Abduction
4 Sets x 16 Reps
Weight Plate Sissy Squat
4 Sets x 16 Reps
Unilateral Leg Curls
4 Sets x 16 Reps
Machine Seated Calf Raise
4 Sets x 16 Reps
Day 7
Abs / Traps
Est. 35 min
5 exercises
Hanging Leg Raise
4 Sets x 20 Reps
Decline Crunch
4 Sets x 20 Reps
GHD Situps
4 Sets x 20 Reps
Smith Machine Upright Row
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
