power/Hypertrophy program
Bulking
Advanced
Machine strength
Plan Details
The power/Hypertrophy program routine by Carlo1990 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Mon
Upper Body power
Est. 49 min
8 exercises
Barbell Deadlift
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 5 Reps
Machine Incline Chest Press
2 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Tue
Lower Body power
Est. 47 min
8 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Hack Squat
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Wed
off
Est. 0 min
0 exercises
This day is empty
Thu
back and shoulders Hypertrophy
Est. 61 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
2 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Cable Rope Row to Neck
1 Set x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Upright Row
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Fri
Lower Body Hypertrophy
Est. 75 min
11 exercises
Machine Leg Press
2 Sets x 15 Reps
Barbell Romanian Deadlift
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Hack Squat
3 Sets x 12 Reps
Hanging Leg Raise
2 Sets x 15 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Barbell Seated Calf Raise
3 Sets x 20 Reps
Machine Ab Crunch
2 Sets x 20 Reps
Sat
Chest and arms Hypertrophy
Est. 73 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 20 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Spider Curl
2 Sets x 20 Reps
Cable Incline Fly
2 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Machine Bench Press
3 Sets x 15 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
EZ Bar Decline Tricep Extension
3 Sets x 12 Reps
