Strength inc. hypertrophy
Bulking
Intermediate
Machine strength
Plan Details
The Strength inc. hypertrophy routine by jakir0114 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The main focus is on building strength. Most workouts begin with a 3x5 compound movement followed by assistance and isolation exercises, which support strength and movement patterns, and build muscle mass to improve future compound lifts.
Routine detail
Day 1
Leg day
Est. 40 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Day 2
Push (chest) day
Est. 41 min
5 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 3
Pull (back) day
Est. 41 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 4
Push (shoulders) day
Est. 41 min
5 exercises
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 5
Hypertrophy day
Est. 58 min
10 exercises
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Plank
1 Set
