hypertrofi
Bulking
Advanced
Machine strength
Plan Details
The hypertrofi routine by alexgoethe is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
overkrop
Est. 83 min
11 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Barbell Military Press
5 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Tue
underkrop
Est. 71 min
10 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Deadlift
5 Sets x 3 Reps
Dumbbell Reverse Lunge
4 Sets x 6 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
gymnast ABS exercis (leg crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Reverse crunches on decline bench
3 Sets x 8 Reps
Wed
push
Est. 92 min
13 exercises
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dip
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Barbell Military Press
5 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Thu
pull
Est. 52 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
wide grip Seated rows
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Fri
legs
Est. 49 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Single-Leg Squat
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Sun
overkrop
Est. 161 min
19 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
wide grip Seated rows
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
Cable Rope Deltoid Row
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
