Hipertrofia PT
Bulking
Intermediate
Machine strength
Plan Details
The Hipertrofia PT routine by joaodores is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Pernas 1
Est. 96 min
8 exercises
Indoor Cycling
3 Sets
Machine Single-Leg Extension
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Bodyweight Walking Lunge
3 Sets x 12 Reps
Day 2
Costas ombro bicep 1
Est. 113 min
11 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Reverse Crossover
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Machine Back Extension
3 Sets x 12 Reps
Day 2
Peito ombro tricep 1
Est. 99 min
7 exercises
Elliptical Training
3 Sets
Cable Cross-Over
4 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Oblique Crunch
5 Sets x 12 Reps
Day 4
Biceps e triceps 1
Est. 87 min
8 exercises
Elliptical Training
3 Sets
Dumbbell Seated Hammer Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 5
Pernas 2
Est. 85 min
7 exercises
Elliptical Training
3 Sets
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Day 6
Peito, ombro tricep 2
Est. 240 min
16 exercises
Elliptical Training
3 Sets
Barbell Bench Press
5 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
Cable Cross-Over
4 Sets x 4 Reps
Cable Lower Chest Raise
4 Sets x 4 Reps
Dumbbell Seated Shoulder Press
4 Sets x 4 Reps
Dumbbell Incline Bench Press
4 Sets x 4 Reps
Weight Plate Front Raise
4 Sets x 4 Reps
Barbell Tricep Extension (Supine)
4 Sets x 4 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Machine Ab Crunch
2 Sets x 12 Reps
Elliptical Training
3 Sets
Indoor Cycling
3 Sets
Treadmill Running
3 Sets
Smith Machine Bench Press
3 Sets x 12 Reps
Day 6
Costas ombro bicep 2
Est. 240 min
14 exercises
Elliptical Training
3 Sets
Cable Rear Pulldown (Wide Grip)
5 Sets x 12 Reps
Kettlebell Thruster
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Machine Seated Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Reverse Crossover
3 Sets x 12 Reps
Elliptical Training
3 Sets
Indoor Cycling
3 Sets
Treadmill Running
3 Sets
Day 8
Biceps e triceps 2
Est. 58 min
10 exercises
Dumbbell Reverse Spider Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Low Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Day 9
Cardio
Est. 167 min
7 exercises
Elliptical Training
3 Sets
Smith Machine Squat
4 Sets x 12 Reps
Walking
3 Sets
Indoor Cycling
3 Sets
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
