Block 1 Hypertrophy (4 Weeks)
Bulking
Intermediate
Barbell
Plan Details
The Block 1 Hypertrophy (4 Weeks) routine by ztsmith1209 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest and Shoulders
Est. 55 min
9 exercises
Push-Up
3 Sets x 12 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Day 2
Back
Est. 56 min
9 exercises
Machine Inverted Row
3 Sets x 12 Reps
Superman
3 Sets
Pull-Up
3 Sets x 12 Reps
Barbell Sumo Deadlift
3 Sets x 12 Reps
Barbell Pullover
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Day 3
Abs
Est. 60 min
7 exercises
Reverse Crunch
5 Sets x 12 Reps
Toe Touches
5 Sets x 12 Reps
Oblique Crunch
5 Sets x 20 Reps
Scissor Kick
5 Sets x 20 Reps
Seated Leg Tuck
5 Sets x 12 Reps
Kettlebell Figure Eight
5 Sets x 20 Reps
Kettlebell Windmill
5 Sets x 10 Reps
Day 5
Arms
Est. 67 min
9 exercises
Barbell Wrist Curl (Posterior)
5 Sets x 20 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Bench Dip
3 Sets x 12 Reps
Barbell Preacher Curl
5 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Barbell Reverse Curl
5 Sets x 12 Reps
Day 6
Legs
Est. 50 min
8 exercises
Barbell Squat
1 Set x 20 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Barbell Kneeling Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 20 Reps
