DanWooffitt

Jul 23rd 2018

TRY IT OUT

DOWNLOAD

Full Body Hypertrophy Split

DOWNLOADS/VIEWS: 0/351

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Upper Body (Strength) + Abs 13 exercises, 1 hr 5 mins

Pull-Up	3x5 reps	rest: 60s
Barbell Bench Press	3x8,10,12 reps	rest: 60s
Dumbbell Bench Press	3x8,10,12 reps	rest: 60s
Cable Elevated Row	3x8 reps	rest: 60s
Cable Cross-Over	3x8,10,12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8,10,12 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x8,10,12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8,10,12 reps	rest: 60s
Cable Side Bend	3x8,10,12 reps	rest: 60s
Weighted Hanging Knee Raise	3x8,10,12 reps	rest: 60s
Dumbbell Incline Curl	3x8,10,12 reps	rest: 60s
Barbell Incline Bench Press	3x8,10,12 reps	rest: 60s

Lower Body (Strength) + Calves 10 exercises, 58 mins

Active Rest 1 - Abs 6 exercises, 32 mins

Stability Ball Hand and Foot Exchange	4x10 reps	rest: 3s
Oblique Crunch	4x10 reps	rest: 3s
Tuck Crunch	4x10 reps	rest: 3s
Bench Oblique Crunch	4x10 reps	rest: 3s
Decline Bench Weighted Twist	4x10 reps	rest: 30s
Cable Wood Chop	4x10 reps	rest: 30s

Chest & Back (Hyper) + Calves 11 exercises, 52 mins

Pull-Up	3x8,10,12 reps	rest: 60s
Dumbbell Bench Press	3x8,10,12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8,10,12 reps	rest: 60s
Dumbbell Incline Bench Press	3x8,10,12 reps	rest: 60s
Cable Seated Row	3x8,10,12 reps	rest: 60s
Dumbbell Pullover	3x8,10,12 reps	rest: 60s
Dumbbell Bent-Over Row	3x8,10,12 reps	rest: 60s
Cable Kneeling Crunch	3x8,10,12 reps	rest: 60s
Stability Ball Back Extension with Hands Behind Head	3x8,10,12 reps	rest: 60s
Plank	3x8,10,12 reps	rest: 60s
Crunch	3x8,10,12 reps	rest: 60s

Arms & Shoulders (Hyper) + Abs 11 exercises, 54 mins

Dumbbell Incline Curl	4x12,10,8,6 reps	rest: 3s
Cable Shoulder Extension	4x12,10,8,6 reps	rest: 60s
Dumbbell Hammer Curl	4x12,10,8,6 reps	rest: 3s
Dumbbell Tricep Extension	4x12,10,8,6 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12,10,8,6 reps	rest: 3s
Dumbbell Shoulder Shrug	4x12,10,8,6 reps	rest: 3s
Dumbbell Seated Side Lateral Raise	4x12,10,8,6 reps	rest: 60s
Machine Reverse Fly	4x12,10,8,6 reps	rest: 60s
Dumbbell Side Bend	4x10 reps	rest: 60s
Cable Wood Chop	4x10 reps	rest: 3s
Cable Rotational Crunch (Kneeling)	4x10 reps	rest: 60s

Legs (Hyper) + Calves 10 exercises, 57 mins

Barbell Squat	4x12,10,8,6 reps	rest: 60s
Smith Machine Deadlift	4x12,10,8,6 reps	rest: 60s
Machine Leg Press	4x12,10,8,6 reps	rest: 3s
Calf Press On Leg Press	4x15 reps	rest: 60s
Machine Leg Extension	4x12,10,8,6 reps	rest: 3s
Machine Leg Curl (Prone)	3x12,10,8,6 reps	rest: 60s
Machine Seated Leg Curl	3x12,10,8,6 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Smith Machine Single-Leg Calf Raise	3x15 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x15 reps	rest: 60s

Active Rest 2/Rest 5 exercises, 52 mins

Treadmill Running	0x0 reps	rest: 20s
Machine Back Extension	4x10 reps	rest: 60s
Stability Ball Back Extension	4x10 reps	rest: 60s
Weight Plate Rotation	4x10 reps	rest: 60s
Seated Leg Tuck	4x10 reps	rest: 60s