Natural Hypertrophy - Guts from Berserk
Bulking
Intermediate
Dumbbell
Plan Details
The Natural Hypertrophy - Guts from Berserk routine by omaremam4 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Gentleman struggler's routine by natural hypertrophy on YouTube, https://youtu.be/bqcRtC3bbK8?si=yDBBksDdggXp-VZB It isn't 100% accurate to it but I made this for myself and for any natural hypertrophy follower out there, All credits goes to him
Routine detail
Mon
Upper, Chest/Shoulders/Long head triceps/Upper back/Neck/Abs
Est. 81 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 25 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 15 Reps
Plank
3 Sets
Wed
Upper back, Traps/Rhamboids/Lats/Biceps/Low back/Hamstrings/Forearms
Est. 80 min
8 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Barbell Good Morning
3 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
Leg Raise
3 Sets x 20 Reps
Reverse Hyper (Flat Bench)
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Fri
Upper Arms, Biceps/Triceps/Forearms/Chest/Shoulders/Lats/Neck/Abs
Est. 98 min
9 exercises
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Bent Knee Hip Raise
3 Sets x 25 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 20 Reps
Sat
Legs, Quads/Hamstrings/Low back/Upper back/Calves/Abs/Neck
Est. 83 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 25 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Leg Raise
3 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
