Nsuns/Hypertrophy
Bulking
Intermediate
Machine strength
Plan Details
The Nsuns/Hypertrophy routine by AaronDavis10 is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
Volume Chest & Triceps
Est. 98 min
9 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Shoulder Press
6 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Land Mine Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 12 Reps
Day 2
Volume Back & Biceps 2
Est. 82 min
9 exercises
Pull-Up
5 Sets x 3 Reps
T Bar Row
4 Sets x 12 Reps
Smith Machine Bent-Over Row
4 Sets x 12 Reps
Barbell Rack Pull
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Day 2
Volume Back & Biceps 1
Est. 89 min
8 exercises
Pull-Up
6 Sets x 3 Reps
Barbell Rack Pull
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Cable Rear Lateral Raise
5 Sets x 12 Reps
Day 3
Volume Shoulder & Legs
Est. 54 min
6 exercises
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Day 4
REST DAY
Est. 0 min
0 exercises
This day is empty
Day 5
Heavy Back & Biceps
Est. 94 min
9 exercises
Pull-Up
5 Sets x 5 Reps
Smith Machine Bent-Over Row
5 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
6 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Rope Face Pull
6 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
EZ Bar Close Grip Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Day 6
Heavy Chest & Volume Shoulders
Est. 74 min
7 exercises
Smith Machine Shoulder Press
5 Sets x 12 Reps
Smith Machine Upright Row
4 Sets x 12 Reps
Machine Inner Chest Press
4 Sets x 12 Reps
Cable Lateral Raise
5 Sets x 12 Reps
Machine Fly
5 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 12 Reps
Smith Machine Incline Tricep Extension
4 Sets x 12 Reps
Day 7
Arms & Traps
Est. 0 min
0 exercises
This day is empty
