2024 Hypertrophy
General
Intermediate
Machine strength
Plan Details
The 2024 Hypertrophy routine by phoenixmako is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
January 2024 workout routine for Hypertrophy lasting through March 2024
Routine detail
Day 1
Chest, Back, Biceps
Est. 0 min
12 exercises
Dumbbell Concentration Curl
3 Sets x 8 Reps
Kettlebell Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Machine Crunch
3 Sets x 8 Reps
Rowing
1 Set
Day 2
Triceps, Shoulders, Back
Est. 0 min
14 exercises
Machine Assisted Dip
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Indoor Cycling
1 Set
Day 3
Shoulders, Biceps, Lower Back
Est. 0 min
13 exercises
Reverse Crunch
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Stability Ball Weighted Sit-Up
3 Sets x 8 Reps
Seated Reverse EZ Bar Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Farmer’s Carry
3 Sets x 8 Reps
Rowing
1 Set
Day 4
Make-up/Burnout
Est. 0 min
14 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Rowing
1 Set
