ChrisFolkman

May 23rd 2018

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5 Day Mass Hypertrophy/Heavy Lifting

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

5 Day Mass Muscle Split, Mixing it up with Hypertrophy and Heavy Lifting Days

Heavy days: 4 sets 4-6 reps
Hypertrophy Days: 4 sets 10-12 reps

For Arms & Shoulders you will alternate Heavy/Hypertrophy each week.

Feel free to switch up Heavy & Hypertrophy on the other days weekly to mix it up.

Chest & Back Heavy 9 exercises, 1 hr 0 min

Barbell Reverse Bench Press (Wide Grip)	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Decline Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s

Legs & Abs Heavy 8 exercises, 51 mins

Barbell Squat	3x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
Machine Single-Leg Curl	3x8 reps	rest: 60s
Machine Single-Leg Extension	3x8 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Arms: Alternate Hyper/Heavy Weekly 9 exercises, 1 hr 0 min

Barbell Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Zottman Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s

Rest 0 exercises, 0 min

Back Hyper & Shoulders Alt. Hyper/Heavy Weekly 10 exercises, 1 hr 4 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s
Smith Machine Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Cable Rope Lat Pulldown	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s

Chest & Legs Hypertophy 11 exercises, 1 hr 11 mins

Leverage Chest Press	3x8 reps	rest: 60s
Leverage Incline Chest Press	3x8 reps	rest: 60s
Leverage Decline Chest Press	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Barbell Single-Leg Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Kettlebell Push-Up	3x8 reps	rest: 60s