Hypertrophy 2.0 Week 2
JimIrish avatar JimIrish
Sep 26th 2017
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Hypertrophy 2.0 Week 2

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6 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Week 2:? Heavy - 200 (-20) total rep volume | 10 sets x 6 reps | Intensity 85% | 3 Exercises
?Moderate - 250 (-10) total rep volume | 4 sets x 10 reps | Intensity RPE | 6 exercise
Light - 300 (-18) total rep volume | 4 sets x 12 reps | Intensity RPE | 6 exercise

Heavy Lower  3 exercises, 22 mins
Barbell Squat exercise demonstration
Barbell Squat

10x6 reps

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Barbell Clean Deadlift exercise demonstration
Barbell Clean Deadlift

10x6 reps

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Machine Leg Press exercise demonstration
Machine Leg Press

10x6 reps

rest: 0s audio icon
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Moderate Upper  6 exercises, 29 mins
Dumbbell Bench Press exercise demonstration
Dumbbell Bench Press

4x10 reps

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Smith Machine Shoulder Press exercise demonstration
Smith Machine Shoulder Press

4x10 reps

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Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

4x10 reps

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Machine Bench Press exercise demonstration
Machine Bench Press

4x10 reps

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Smith Machine Upright Row exercise demonstration
Smith Machine Upright Row

4x10 reps

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Cable Seated Row exercise demonstration
Cable Seated Row

4x10 reps

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Moderate Lower  6 exercises, 26 mins
Smith Machine Hack Squat exercise demonstration
Smith Machine Hack Squat

4x10 reps

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Dumbbell Walking Lunge exercise demonstration
Dumbbell Walking Lunge

4x10 reps

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Dumbbell Stiff-Leg Deadlift exercise demonstration
Dumbbell Stiff-Leg Deadlift

4x10 reps

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4x10 reps

rest: 0s
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4x10 reps

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4x10 reps

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Light Upper  6 exercises, 32 mins
Machine Fly exercise demonstration
Machine Fly

4x12 reps

rest: 0s audio icon
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Cable Shoulder Extension exercise demonstration
Cable Shoulder Extension

4x12 reps

rest: 0s audio icon
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Dumbbell Seated Side Lateral Raise exercise demonstration
Dumbbell Seated Side Lateral Raise

4x12 reps

rest: 0s audio icon
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Cable Upper Chest Crossover exercise demonstration
Cable Upper Chest Crossover

4x12 reps

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Machine Reverse Fly exercise demonstration
Machine Reverse Fly

4x12 reps

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Dumbbell One-Arm Front Raise exercise demonstration
Dumbbell One-Arm Front Raise

4x12 reps

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Light Lower  6 exercises, 28 mins
Machine Leg Extension exercise demonstration
Machine Leg Extension

4x12 reps

rest: 0s audio icon
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Machine Leg Curl (Prone) exercise demonstration
Machine Leg Curl (Prone)

4x12 reps

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4x12 reps

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Weight Plate Sissy Squat exercise demonstration
Weight Plate Sissy Squat

4x12 reps

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4x12 reps

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Machine Seated Calf Raise exercise demonstration
Machine Seated Calf Raise

4x12 reps

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Abs  4 exercises, 41 mins
Hanging Leg Raise exercise demonstration
Hanging Leg Raise

10x15 reps

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10x15 reps

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Decline Crunch exercise demonstration
Decline Crunch

10x15 reps

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V-Up exercise demonstration
V-Up

10x15 reps

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