Power Hypertrophy Adaptive Training
Bulking
Advanced
Barbell
Plan Details
The Power Hypertrophy Adaptive Training routine by dcmorris103 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper Body Power Day
Est. 45 min
8 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Pull-Up
2 Sets x 8 Reps
Rack Chins
2 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 5 Reps
Dip
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Day 2
Lower Body Power Day
Est. 38 min
7 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Hack Squat
2 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Calf Press
2 Sets x 8 Reps
Day 3
Cardio
Est. 0 min
0 exercises
This day is empty
Day 4
Back & Shoulders Hypertrophy
Est. 52 min
8 exercises
Barbell Bent-Over Row
6 Sets x 3 Reps
Rack Chins
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Row on Incline Bench
2 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
2 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 5
Lower Body Hypertrophy
Est. 64 min
9 exercises
Barbell Deep Squat
6 Sets x 3 Reps
Barbell Hack Squat
3 Sets x 10 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Donkey Calf Raise
4 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 15 Reps
Day 6
Chest & Arms Hypertrophy
Est. 66 min
10 exercises
Dumbbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Hammer Strength Chest Press
3 Sets x 12 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Dumbbell Spider Curl
2 Sets x 15 Reps
Seated Tricep Extension With Curl Bar
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Cable Tricep Kickback
2 Sets x 15 Reps
Day 7
Cardio
Est. 0 min
0 exercises
This day is empty
