Elite - Hypertrophy Training*******

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5 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Looking to build the most muscle and increase your strength possible? By training with a hypertrophy method, you will be pushing your muscles to grow through a progressive overload and increase of weight Why This Routine Works This routine has been designed to load the muscle to get the most muscle growth possible with this training method. During this workout program you will be training each muscle group around 2 times a week through upper and lower body days. On the days you will be working to overload the muscles you will be performing major compound muscle building exercises, keeping your rep ranges in between 4 - 6 reps so that you are getting the most out of training your muscles. After each heavy compound exercise set, you will want to get as much rest as possible to allow your muscles to recover until you progress into the next heavy set. You are trying to lift as heavy weight as possible to make the most gains. These heavy exercises will be followed by workouts with rep ranges in between 10 - 14 as you would with a normal training session. You will be challenging your body to lift this heavy weight, increase the amount of weight and work with muscle loading so seek the growth and gains you desire. You will want to follow this workout program for a round 4 to 8 weeks to attain the best results possible Workout Day Split Day 1 - Upper Body Day 2 - Lower Body Day 3 - Upper Body Day 4 - Lower Body Day 5 - Upper Body Hypertrophy Training Stats Day 1 - Total Workout Time : 29 minutes Day 1 - Total Rest Time : 31 minutes Day 2 - Total Workout Time : 28 minutes Day 2 - Total Rest Time : 34 minutes Day 3 - Total Workout Time : 38 minutes Day 3 - Total Rest Time : 36 minutes Day 4 - Total Workout Time : 40 minutes Day 4 - Total Rest Time : 42 minutes Day 5 - Total Workout Time : 36 minutes Day 5 - Total Rest Time : 38 minutes Equipment Used â€¢ Barbell â€¢ Bench â€¢ Weight Plates â€¢ Strength Machine â€¢ Leg Press Machine â€¢ Pull Up Bar â€¢ Dumbbell â€¢ Preacher Bench â€¢ EZ Bar Nutrition Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. Notes You can add in some warm-up sets into each workout to loosen up your muscles. We recommend performing around 1 - 3 warm-up set Drink plenty of water while performing this routine as drinking water helps keep up your metabolism and hydrate your body/muscles.

Upper Body 7 exercises, 52 mins

Barbell Bent-Over Row	3x6 reps	rest: 90s
Pull-Up	2x10 reps	rest: 90s
Barbell Bench Press	3x6 reps	rest: 90s
Dip	2x12 reps	rest: 90s
Barbell Curl	3x10 reps	rest: 90s
Cable Shoulder Extension	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 90s

Lower Body 7 exercises, 48 mins

Barbell Squat	3x6 reps	rest: 90s
Barbell Hack Squat	2x10 reps	rest: 90s
Machine Leg Extension	2x10 reps	rest: 90s
Machine Seated Leg Curl	2x10 reps	rest: 90s
Machine Leg Press	3x8 reps	rest: 90s
Calf Press On Leg Press	3x12 reps	rest: 90s
Machine Seated Calf Raise	2x12 reps	rest: 90s

REST 0 exercises, 0 min

Upper Body 8 exercises, 1 hr 10 mins

Barbell Bent-Over Row	6x4 reps	rest: 90s
Cable Seated Row	3x12 reps	rest: 90s
Dumbbell One-Arm Row	2x14 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	2x18 reps	rest: 90s
Barbell Upright Row	2x14 reps	rest: 90s
Barbell Shoulder Press	2x12 reps	rest: 90s
Dumbbell Lateral Raise	3x18 reps	rest: 90s
Dumbbell Bent-Over Raise	3x18 reps	rest: 90s

Lower Body 9 exercises, 1 hr 20 mins

Barbell Squat	6x4 reps	rest: 90s
Barbell Hack Squat	3x12 reps	rest: 90s
Barbell Deadlift	2x14 reps	rest: 90s
Machine Leg Extension	3x18 reps	rest: 90s
Machine Seated Leg Curl	2x14 reps	rest: 90s
Machine Leg Press	2x14 reps	rest: 90s
Calf Press On Leg Press	2x14 reps	rest: 90s
Machine Seated Calf Raise	3x18 reps	rest: 90s
Barbell Standing Calf Raise	4x16 reps	rest: 90s

Upper Body 7 exercises, 1 hr 0 min

Barbell Bench Press	6x4 reps	rest: 90s
Barbell Incline Bench Press	3x12 reps	rest: 90s
Cable Cross-Over	2x18 reps	rest: 90s
Barbell Preacher Curl	3x12 reps	rest: 90s
Dumbbell Concentration Curl	2x14 reps	rest: 90s
Barbell Spider Curl	2x16 reps	rest: 90s
Cable Shoulder Extension	2x14 reps	rest: 90s