5 Day Hypertrophy Program Dr. Swole
Bulking
Intermediate
None
Plan Details
The 5 Day Hypertrophy Program Dr. Swole routine by SSTAN is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
https://youtu.be/d1hNdHY8pJo?si=zJ1XYwjgOSvubfK9 WARM-UP SETS: 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
Routine detail
Day 1
QUADS/CHEST/BACK
Est. 0 min
8 exercises
Barbell Bench Press
6 Sets x 8,4,1,5,8,8 Reps
Barbell Squat
6 Sets x 8,4,1,5,8,8 Reps
Kettlebell Goblet Squat
3 Sets x 10,10,15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6,6,10 Reps
Barbell Standing Calf Raise
2 Sets x 10,15 Reps
Dumbbell Incline Bench Row
2 Sets x 8,12 Reps
Barbell Standing Calf Raise
2 Sets x 10,15 Reps
Dumbbell Incline Fly
1 Set x 12 Reps
Day 2
GLUTES/HAMS/SHOULDERS/ARMS
Est. 0 min
8 exercises
Barbell Romanian Deadlift
5 Sets x 8,4,1,6,10 Reps
Barbell Hip Thrust
3 Sets x 6,6,10 Reps
EZ Bar Curl
3 Sets x 6,6,10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8,8,12 Reps
Barbell Upright Row
3 Sets x 8,8,12 Reps
Dumbbell Lateral Raise
2 Sets x 8,12 Reps
Dumbbell Incline Spider Curl
2 Sets x 8,12 Reps
Dumbbell Decline Tricep Extension
1 Set x 12 Reps
Day 4
CHEST/BACK
Est. 0 min
8 exercises
Barbell Bent-Over Row
6 Sets x 8,4,1,6,10,10 Reps
Dumbbell Incline Bench Press
3 Sets x 6,6,10 Reps
Pull-Up
2 Sets x 10,15 Reps
Dumbbell Bench Press
2 Sets x 10,15 Reps
Cable Shoulder Extension
2 Sets x 10,15 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Cable Rope Face Pull
4 Sets x 10,10,10,15 Reps
Cable Mid Chest Crossover
2 Sets x 10,15 Reps
Day 5
LEGS
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 8,4,1,5,8 Reps
Barbell Hack Squat
4 Sets x 8,8,8,12 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 10,15 Reps
Barbell Front Squat
2 Sets x 8,12 Reps
Dumbbell Lunge
2 Sets x 8,12 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 8,4,1,5,8,8 Reps
EZ Bar Close Grip Curl
2 Sets x 8,12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6,6,10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10,10,15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,10,15 Reps
Barbell Upright Row
3 Sets x 10,10,15 Reps
Dumbbell Lateral Raise
3 Sets x 12,12,20 Reps
