Sean’s 6 day RP Science/Hypertrophy

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7 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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#.

Chest/Tri/Delt/Back 5 exercises, 0 min

Machine Fly	5x8 reps	rest: 180s
Machine Reverse Fly	5x8 reps	rest: 180s
Barbell Tricep Extension (Supine)	4x8 reps	rest: 0s
Dumbbell Lateral Raise	4x8 reps	rest: 180s
Cable Seated Row	3x8 reps	rest: 180s

Biceps/Traps 2 exercises, 0 min

	Dumbbell Alternating Hammer Curl	4x8 reps	rest: 180s
	Dumbbell Shoulder Shrug	3x8 reps	rest: 180s

Chest/Legs 6 exercises, 0 min

Dumbbell Incline Bench Press	7x8 reps	rest: 180s
Leverage Incline Chest Press	4x8 reps	rest: 180s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 45s

Biceps/Tri/Delts/Back 5 exercises, 0 min

Dumbbell Incline Curl	4x0 reps	rest: 180s
	4x8 reps	rest: 180s
Dumbbell Incline Tricep Extension	3x8 reps	rest: 180s
Cable Seated Row	3x8 reps	rest: 180s
Cable Pulldown (Underhand)	3x8 reps	rest: 90s

Chest/trap 2 exercises, 0 min

	Smith Machine Bench Press	5x8 reps	rest: 180s
	Smith Machine Shrug	3x0 reps	rest: 180s

REST Tri/Delt/Back 3 exercises, 0 min

Dumbbell Lateral Raise	3x8 reps	rest: 180s
EZ Bar Decline Tricep Extension	3x8 reps	rest: 180s
Cable Seated Row	3x8 reps	rest: 180s

Biceps/Legs 6 exercises, 0 min

Dumbbell Concentration Curl	4x8 reps	rest: 60s
Dumbbell Seated Hammer Curl	4x8 reps	rest: 180s
Machine Leg Press	3x0 reps	rest: 0s
Calf Press On Leg Press	3x0 reps	rest: 120s
Machine Leg Curl (Prone)	3x8 reps	rest: 180s
Machine Hip Adduction	3x8 reps	rest: 90s