CG Hypertrophy Program 1
Bulking
Intermediate
Machine strength
Plan Details
The CG Hypertrophy Program 1 routine by curtisgarrettmusic is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Combining heavy low rep days and lighter high rep days, hitting each muscle group twice a week. This program is designed with science in mind to provide a focus on the mind-muscle connection and overload for optimal hypertrophy.
Routine detail
Mon
Chest (Heavy) and Triceps (light)
Est. 60 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Tue
Back (heavy) and Biceps (light)
Est. 59 min
8 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
straight arm lat pulldowns
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
1 Set
Barbell Kneeling Wrist Curl (Palms Down)
1 Set
Wed
Legs (heavy) and Shoulders (light)
Est. 94 min
9 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Thu
Chest (light) and Triceps (heavy)
Est. 61 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Fri
Back (light) and Biceps (heavy)
Est. 66 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
straight arm lat pulldowns
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 6 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 6 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
1 Set
Barbell Kneeling Wrist Curl (Palms Up)
1 Set
Sat
legs (light) and Shoulders (heavy)
Est. 90 min
9 exercises
Hack Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Single leg Extensions
4 Sets x 10 Reps
Single Leg lying leg curls
4 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Machine Calf Raise
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Machine Reverse Fly
3 Sets x 6 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
