2 day power 3 days hypertrophy
Bulking
Advanced
Machine strength
Plan Details
The 2 day power 3 days hypertrophy routine by Tomho1775 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
2 days power 5x5 3 days hypertrophy push legs pull
Routine detail
Mon
lower body
Est. 58 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Rack Pull
4 Sets x 6 Reps
Hack Squat
3 Sets x 12 Reps
tripple drop hack squat
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Wed
push
Est. 77 min
12 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
seated cable fly
3 Sets x 15 Reps
seated cable fly
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
tripple drop cable tricep pushdowns
3 Sets x 15 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 15 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 15 Reps
Thu
pull
Est. 72 min
13 exercises
double arm iso cable pulldown
2 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Barbell Bent-Over Row
2 Sets x 12 Reps
seated cable wide row
3 Sets x 12 Reps
Cable V Bar Pulldown
2 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Leverage Machine Iso Row
2 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15 Reps
Preacher Curl Machine
2 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
single arm cable hammer curl
3 Sets x 8 Reps
Fri
legs
Est. 58 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
2 Sets x 15 Reps
tripple drop leg press
3 Sets x 15 Reps
Barbell Lunge
2 Sets x 10 Reps
tripple drop barbel lunge
3 Sets x 10 Reps
Back Hyperextension
2 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Leg Extension
2 Sets x 20 Reps
tripple drop leg extensions
3 Sets x 20 Reps
Sun
upper body
Est. 81 min
13 exercises
Barbell Bench Press
4 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
double arm iso cable pulldown
4 Sets x 8 Reps
tripple drop weighted pullups
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
pendlay row
4 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Barbell Shrug
4 Sets x 15 Reps
