Hypertrophy Training
Bulking
Advanced
Machine strength
Plan Details
The Hypertrophy Training routine by kabayis is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Implements Muscle building (more reps and isolation) on the even days and Strength Training (compounds and low reps) on the odd days with Cardio 3 days + Sunday
Routine detail
Mon
Shoulders and legs
Est. 0 min
6 exercises
Smith Machine Squat
4 Sets x 12 Reps
Smith Machine Reverse Calf Raise
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Tue
Back and Arms
Est. 0 min
7 exercises
Pull-Up
6 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 10 Reps
Wed
Chest, legs
Est. 0 min
8 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Hack Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 12 Reps
Thu
Shoulder and Back
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 8 Reps
T Bar Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Fri
Legs and arms
Est. 0 min
7 exercises
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Sat
Chest and Shoulders
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 10 Reps
Sun
Cardio
Est. 0 min
6 exercises
Boxing
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
Step Machine
1 Set
Recumbent Bike
1 Set
Swimming
1 Set
