Jordy’s Hypertrophy Plan (Weeks 1-4)
Bulking
Intermediate
Machine strength
Plan Details
The Jordy’s Hypertrophy Plan (Weeks 1-4) routine by JordanCurl2 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Triceps
Est. 0 min
9 exercises
Walking
1 Set
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Superman
3 Sets
Tue
Legs
Est. 0 min
9 exercises
Walking
1 Set
Barbell Squat
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Calf Raise
2 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Superman
3 Sets
Wed
Walk
Est. 0 min
1 exercise
Walking
1 Set
Thu
Back & Biceps
Est. 0 min
9 exercises
Walking
1 Set
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Superman
3 Sets
Fri
Walk
Est. 0 min
1 exercise
Walking
1 Set
Sat
Shoulders & Arms
Est. 0 min
9 exercises
Walking
1 Set
Barbell Military Press
3 Sets x 6 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Reverse Curl
2 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Superman
3 Sets
Sun
Walk
Est. 0 min
1 exercise
Walking
1 Set
