Austin strength/hypertrophy
Bulking
Advanced
Machine strength
Plan Details
The Austin strength/hypertrophy routine by m4jp61993 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
Legs hypertrophy
Est. 86 min
9 exercises
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
Treadmill Running
1 Set
Any
Lower strength
Est. 68 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
4 Sets x 6 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 15 Reps
Decline Bench Weighted Twist
3 Sets x 15 Reps
Any
Pull hypertrophy
Est. 72 min
9 exercises
Barbell Bent-Over Row
4 Sets x 6 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rope Seated Crossover Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 11 Reps
EZ Bar Close Grip Curl
3 Sets x 11 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 11 Reps
Cable Rope Face Pull
3 Sets x 11 Reps
Any
Push hypertrophy
Est. 71 min
9 exercises
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Machine Fly
3 Sets x 11 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 11 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 11 Reps
Any
Upper strength
Est. 92 min
10 exercises
Barbell Bench Press
5 Sets x 5 Reps
Chin-Up with Knee Raise
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Rear Lateral Raise
3 Sets x 8 Reps
