Winter hypertrophy
General
Advanced
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Plan Details
The Winter hypertrophy routine by lukedemember is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
My personal plan for hypertrophy this winter!
Routine detail
Day 1
Chest/back 1
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Cable Cross-Over
5 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
5 Sets x 10 Reps
Day 2
Arms 1
Est. 0 min
7 exercises
Dumbbell One-Arm Shoulder Press
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Day 3
Legs 1
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Bodyweight Calf Raise
4 Sets x 15 Reps
Single-Leg Calf Raise
4 Sets x 12 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 10 Reps
Day 4
Chest/Back 2
Est. 0 min
8 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Day 5
Arms 2
Est. 0 min
8 exercises
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 10 Reps
Day 6
Legs 2
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
