Toji Natural Hypertrophy - Stage 1
Bulking
Beginner
Body
Plan Details
The Toji Natural Hypertrophy - Stage 1 routine by omaremam4 is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is stage 1 of the routine made by natural hypertrophy on YouTube, all credit goes to him https://youtu.be/ZDWFfYLYVNs?feature=shared Please check out his YouTube channel and this is his Kofi if you want to support himhttps://ko-fi.com/naturalhypertrophy Everything set to 100 is as many reps as you can , check the video to understand the rep ranges and watch his evolving rep ranges videos
Routine detail
Mon
Day 1
Est. 111 min
6 exercises
Push-Up
3 Sets x 100 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Reverse Crunch
4 Sets x 100 Reps
Chin-Up with Knee Raise
3 Sets x 100 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Wed
Day 2
Est. 52 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 20 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Fri
Day 3
Est. 64 min
6 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 100 Reps
Barbell Upright Row
4 Sets x 15 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
