5 Day Hypertrophy Program
Bulking
Intermediate
Barbell
Plan Details
The 5 Day Hypertrophy Program routine by SSTAN is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Warm up main exercise Set Weight Reps Rest 1 50% working weight 8 45-60s 2 70% working weight 3-4 45-60s 3 90% working weight 1 2min BEGIN WORKING SETS https://youtu.be/d1hNdHY8pJo?si=zJ1XYwjgOSvubfK9
Routine detail
Day 1
QUADS/CHEST/BACK
Est. 0 min
8 exercises
Barbell Squat
6 Sets x 8,4,1,8,8,5 Reps
Dumbbell Incline Bench Press
3 Sets x 10,10,6 Reps
Dumbbell Reverse Lunge
3 Sets x 15,15,10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10,10,6 Reps
Barbell Standing Calf Raise
3 Sets x 15,15,10 Reps
Dumbbell Incline Bench Row
2 Sets x 12,8 Reps
Dumbbell Incline Fly
1 Set x 12 Reps
Barbell Standing Calf Raise
1 Set x 15 Reps
Day 2
GLUTES/HAMS/SHOULDERS/ARMS
Est. 0 min
7 exercises
Barbell Romanian Deadlift
5 Sets x 8,4,1,10,6 Reps
Barbell Hip Thrust
3 Sets x 10,10,6 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12,12,12,8 Reps
Barbell Upright Row
3 Sets x 12,12,8 Reps
EZ Bar Curl
3 Sets x 10,10,6 Reps
Dumbbell Lateral Raise
2 Sets x 12,8 Reps
Dumbbell Incline Hammer Curl
2 Sets x 12,8 Reps
Day 4
CHEST/BACK
Est. 0 min
7 exercises
Barbell Bench Press
6 Sets x 8,4,1,8,8,5 Reps
Machine Assisted Pull-Up
4 Sets x 10,10,10,6 Reps
Dumbbell Bench Press
2 Sets x 15,10 Reps
Barbell Bent-Over Row
2 Sets x 15,10 Reps
Dumbbell One-Arm Row
2 Sets x 15,10 Reps
Cable Rope Face Pull
3 Sets x 20,20,12 Reps
Cable Straight Arm Crossover
2 Sets x 15,10 Reps
Day 5
LEGS
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 8,4,1,8,5 Reps
Barbell Hack Squat
4 Sets x 12,12,12,8 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 15,10 Reps
Barbell Front Squat
2 Sets x 12,8 Reps
Dumbbell Lunge
2 Sets x 12,8 Reps
Barbell Standing Calf Raise
4 Sets x 12,12,12,8 Reps
Day 6
SHOULDERS/ARMS
Est. 0 min
7 exercises
Barbell Shoulder Press
6 Sets x 8,4,1,8,8,5 Reps
EZ Bar Close Grip Curl
2 Sets x 12,8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10,10,6 Reps
Dumbbell Incline Spider Curl
3 Sets x 15,15,10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15,15,10 Reps
Barbell Upright Row
3 Sets x 15,15,10 Reps
Dumbbell Lateral Raise
3 Sets x 20,20,12 Reps
