Power/Hypertrophy
Bulking
Advanced
Machine strength
Plan Details
The Power/Hypertrophy routine by rehnel.lafeguera is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Upper Body Strength
Est. 110 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Snatch Shrug
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Pull-Up
5 Sets x 5 Reps
Tue
Lower Body Strength
Est. 72 min
5 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Dumbbell Lunge
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 5 Reps
Wed
Push Hypertrophy
Est. 98 min
13 exercises
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Thu
Pull Hypertrophy
Est. 91 min
12 exercises
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Superman
3 Sets
Fri
Lower Hypertrophy/Core
Est. 88 min
12 exercises
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 12 Reps
