Hypertrophy 5 day
General
Beginner
Machine strength
Plan Details
The Hypertrophy 5 day routine is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Hypertrophy beginner
Routine detail
Mon
Push
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Tue
Pull
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Wed
Legs
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Fri
Chest & Back
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Sat
Legs & Arms
Est. 0 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 15 Reps
