Strength & Hypertrophy Full Body Plan

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2 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

With this routine you will be gaining strength and training for hypertrophy.

Each day is a full body routine, with one day of rest in between.

The first exercise for each day is the famous 5x5 strength gaining exercise. So you want to stay at about 80% of your one repetition maximum throughout the first exercise so you can perform 5 repetitions on each set, and you will have 2 minute of rest between sets. The rest of the exercises you will perform about 10 repetitions each, with one minute rest in between sets, to reach muscle hypertrophy.

If your aim is fat loss then I recommend you do some high intensity Interval training on rest days (H.I.T.). Basically 1 minute of high intensity running, cycling, jump rope or rowing and then 1 minute of low intensity.

Hope you enjoy this program that I heavily modified to suit my needs. Modify as you wish.

Monday
Wednesday
Friday
ANY
ANY

Full Body 1 12 exercises, 1 hr 10 mins

Barbell Squat	5x5,5,5,5,5 reps	rest: 120s
Barbell Incline Bench Press	4x10,10,10,10 reps	rest: 60s
Dumbbell One-Arm Row	4x10,10,10,10 reps	rest: 60s
Barbell Military Press	4x10,10,10,10 reps	rest: 60s
Dumbbell Lunge	3x10,10,10 reps	rest: 60s
Dip	3x10,10,10 reps	rest: 60s
Cable Mid Chest Crossover	3x10,10,10 reps	rest: 60s
Barbell Curl	3x10,10,10 reps	rest: 60s
Machine Seated Calf Raise	4x15,15,15 reps	rest: 60s
Cable Kneeling Crunch	3x15,15,15 reps	rest: 45s
Weighted Hanging Knee Raise	3x15,15,15 reps	rest: 45s
Cable Wood Chop	3x15 reps	rest: 45s

Full Body 2 12 exercises, 1 hr 9 mins

Barbell Bench Press	5x5,5,5,5,5 reps	rest: 120s
Machine Leg Extension	4x10,10,10,10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10,10,10,10 reps	rest: 60s
Pull-Up	4x10,10,10,10 reps	rest: 60s
Dumbbell Lateral Raise	4x10,10,10,10 reps	rest: 60s
Cable Cross-Over	3x10,10,10 reps	rest: 60s
Barbell Bent-Over Row	3x10,10,10 reps	rest: 60s
Dumbbell Hammer Curl	3x10,10,10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10,10,10 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x15,15,15 reps	rest: 45s
Air Bike	3x15 reps	rest: 45s
Plank	3x8 reps	rest: 45s

Full Body 3 12 exercises, 1 hr 6 mins

Barbell Deadlift	5x5,5,5,5,5 reps	rest: 120s
Dumbbell Incline Bench Press	4x10,10,10,10 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	4x10,10,10,10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10,10,10,10 reps	rest: 60s
Machine Leg Press	4x10,10,10,10 reps	rest: 60s
Bench Push-Up	3x30,25,20 reps	rest: 60s
EZ Bar Curl	3x10,10,10 reps	rest: 60s
EZ Bar Tricep Extension	3x10,10,10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12,12,12 reps	rest: 60s
Decline Bench Leg Raise with Hip Thrust	3x15,15,15 reps	rest: 45s
Weighted Side Bend	3x15,15,15 reps	rest: 45s
Crunch	3x20,20,20 reps	rest: 45s