Sean’s 6 day RP Science/Hypertrophy
Bulking
Intermediate
Machine strength
Plan Details
The Sean’s 6 day RP Science/Hypertrophy routine by smacgreg is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout plan was created almost exclusively with the knowledge gained from https://rpstrength.com, specifically https://rpstrength.com/expert-advice/hypertrophy-training-guide-central-hub#.
Routine detail
Mon
Chest/Tri/Delt/Back
Est. 0 min
5 exercises
Machine Fly
5 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Tue
Biceps/Traps
Est. 0 min
2 exercises
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Wed
Chest/Legs
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
7 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Machine
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Thu
Biceps/Tri/Delts/Back
Est. 0 min
5 exercises
Dumbbell Incline Curl
4 Sets
Thumbs Down Lateral Raises
4 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Fri
Chest/trap
Est. 0 min
2 exercises
Smith Machine Bench Press
5 Sets x 8 Reps
Smith Machine Shrug
3 Sets
Sat
REST Tri/Delt/Back
Est. 0 min
3 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
EZ Bar Decline Tricep Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Sun
Biceps/Legs
Est. 0 min
6 exercises
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Seated Hammer Curl
4 Sets x 8 Reps
Machine Leg Press
3 Sets
Calf Press On Leg Press
3 Sets
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
