Hypertrophy week plan
Bulking
Intermediate
Machine strength
Plan Details
The Hypertrophy week plan routine by SteffiKohl is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Training for muscle size. Choose a weight at which you reach muscle failure in the 8-12-rep range for 3-6 sets. Break time 1-2min.
Routine detail
Mon
Legs
Est. 53 min
7 exercises
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Tue
Chest
Est. 40 min
5 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Dumbbell One-Arm Fly (Stability Ball)
3 Sets x 8 Reps
Dumbbell Press (Stability Ball)
4 Sets x 8 Reps
Dumbbell Around the World
4 Sets x 8 Reps
Wed
Back
Est. 38 min
5 exercises
Cable Seated Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Thu
Shoulders and Abs
Est. 33 min
5 exercises
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Posterior Fly (Stability Ball)
3 Sets x 8 Reps
Dumbbell Shoulder Press (Stability Ball)
3 Sets x 8 Reps
Fri
Biceps and Triceps
Est. 42 min
6 exercises
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
