Time Crunch Hypertrophy
Bulking
Intermediate
Barbell
Plan Details
The Time Crunch Hypertrophy routine by natebyrd is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout is designed for gaining and growing muscle if you don’t have time for long workouts. Modeled after Arnold’s training style. Repeat 2x/week
Routine detail
Day 1
Chest & Back
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Crunch
3 Sets x 25 Reps
Day 2
Legs & Core
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Crunch
3 Sets x 25 Reps
Day 3
Arms & Shoulders
Est. 0 min
9 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Crunch
3 Sets x 25 Reps
