5 Day bodybuilding hypertrophy routine
General
Intermediate
Machine strength
Plan Details
The 5 Day bodybuilding hypertrophy routine routine by Duncan B is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 day routine to hit main muscle groups twice a week with added shoulder+Leg day.Hits all main compound lifts. High volume. Day 1 back/biceps and Day 2 Chest/Triceps should be 80-90% of your 1RM for reps on Deadlift and Bench. Volume days should be ~65-75% of 1RM for Deadlift and Bench For increasing weights - use the rep guideline as a baseline before you increase weights - for example: Week 1: EZ Bar curls 20x12x4 - reached all reps for the week Next week you would move up 2.5 for each set Week 2: EZ Bar curls 22.5x12x2 22.5x10 22.5x8 You may not reach all the reps the week you move up - just try again next week until you can accomplish all weights in the sets then increase again.
Routine detail
Day 1
Chest+Triceps Heavy day
Est. 83 min
7 exercises
Barbell Bench Press
8 Sets x 5 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Bench Dip
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Day 2
Back+Biceps Heavy Day
Est. 73 min
6 exercises
Barbell Deadlift
8 Sets x 5 Reps
EZ Bar Curl
4 Sets x 8 Reps
T Bar Row
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Day 3
Legs+Shoulders Day
Est. 86 min
6 exercises
Barbell Squat
8 Sets x 5 Reps
Barbell Military Press
8 Sets x 5 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Cable Deltoid Raise
5 Sets x 12 Reps
Cable Upright Row
5 Sets x 12 Reps
Day 4
Chest+Triceps Volume Day
Est. 89 min
7 exercises
Barbell Bench Press
8 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 14 Reps
EZ Bar Tricep Extension
4 Sets x 14 Reps
Bench Dip
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Day 5
Back+Biceps Volume Day
Est. 76 min
6 exercises
Barbell Deadlift
8 Sets x 8 Reps
EZ Bar Curl
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
