Full Body Workout hypertrophy
Bulking
Intermediate
Body
Plan Details
The Full Body Workout hypertrophy routine by nazeernazzu is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is for bulking your body.
Routine detail
Mon
full body with Leg
Est. 71 min
11 exercises
Barbell Squat (Wide Stance)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Tue
abs
Est. 60 min
10 exercises
Leg Raise
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Plank
3 Sets
Wed
full body with back & chest
Est. 50 min
9 exercises
Barbell Squat
2 Sets x 12 Reps
Barbell Deadlift
2 Sets x 12 Reps
T Bar Row
2 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Barbell Decline Bench Press
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Barbell Shrug
2 Sets x 12 Reps
Bodyweight Calf Raise
2 Sets x 12 Reps
Thu
abs
Est. 52 min
10 exercises
Leg Raise
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Seated Bench Leg Pull-In
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Bench Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Plank
3 Sets
Fri
full body with leg
Est. 54 min
10 exercises
Machine Leg Extension
2 Sets x 12 Reps
Barbell Squat (Wide Stance)
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Dumbbell Calf Raise
2 Sets x 12 Reps
Dumbbell Incline Fly
2 Sets x 8 Reps
Barbell Bench Press (Close Grip)
2 Sets x 12 Reps
Barbell Bent-Over Row
2 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Cable Rope Deltoid Row
2 Sets x 12 Reps
Barbell Shrug
2 Sets x 12 Reps
Sat
abs
Est. 81 min
12 exercises
Leg Raise
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Seated Bench Leg Pull-In
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Bench Crunch
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Side Bridge
3 Sets
Dumbbell Side Bend
3 Sets x 20 Reps
Parallel Bar Hip Flexion
3 Sets x 20 Reps
Plank
3 Sets
