Mass/Strength Hybrid
Bulking
Intermediate
Machine strength
Plan Details
The Mass/Strength Hybrid routine by SmokesAndBarrels is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Strength/Hypertrophy hybrid. Slightly higher intensity with moderate volume. Warm up sets should not exceed 70% of working set weight. Log only covers working sets.
Routine detail
Day 1
Deadlift, Back
Est. 23 min
4 exercises
Barbell Deadlift
2 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Longbar Cable Row to Sternum
2 Sets x 8 Reps
Day 2
Chest, Shoulders, Calves
Est. 29 min
6 exercises
Barbell Bench Press (Wide Grip)
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Barbell Military Press
2 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Day 3
Off
Est. 0 min
0 exercises
This day is empty
Day 4
Arms
Est. 29 min
6 exercises
Dumbbell Incline Alternating Hammer Curl
2 Sets x 8 Reps
Narrow Grip Incline Bench Press
2 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
2 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 8 Reps
Cable Reverse Curl
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 8 Reps
Day 5
Legs
Est. 35 min
7 exercises
Full Stop Leg Press
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Machine Single-Leg Extension
2 Sets x 8 Reps
Machine Kneeling Leg Curl
2 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Day 6
Chest, Back
Est. 28 min
6 exercises
Dumbbell Bench Press
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Dumbbell Incline Fly
2 Sets x 8 Reps
Machine Reverse Fly
2 Sets x 8 Reps
Dumbbell Squeeze Press
2 Sets x 8 Reps
Bent Dumbbell Shrugs
2 Sets x 8 Reps
Day 7
Off
Est. 0 min
0 exercises
This day is empty
