Força e Hipertrofia
Bulking
Intermediate
Machine strength
Plan Details
The Força e Hipertrofia routine by elvio823 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Tronco - Força
Est. 59 min
9 exercises
Barbell Bent-Over Row
3 Sets x 3 Reps
Weighted Pull-Up
2 Sets x 6 Reps
Machine Inverted Row
2 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 3 Reps
Barbell Military Press (Seated)
3 Sets x 6 Reps
Weighted Tricep Dip
2 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Barbell Tricep Extension
3 Sets x 6 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Day 2
Pernas - Força
Est. 50 min
8 exercises
Smith Machine Squat
3 Sets x 3 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 5 Reps
Hack Squat
2 Sets x 6 Reps
Machine Leg Extension
2 Sets x 6 Reps
Machine Leg Curl (Prone)
2 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
2 Sets x 6 Reps
Day 3
Descanso
Est. 0 min
0 exercises
This day is empty
Day 4
Costas e Ombros - Hipertrofia
Est. 46 min
7 exercises
Barbell Bent-Over Row
4 Sets x 6 Reps
Machine Inverted Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
2 Sets x 15 Reps
Dumbbell Upright Row
2 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Press (Stability Ball)
3 Sets x 8 Reps
Day 5
Pernas - Hipertrofia
Est. 51 min
8 exercises
Smith Machine Squat
4 Sets x 6 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Kettlebell Sumo High Pull
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Glute Kickback
2 Sets x 15 Reps
Day 6
Peito e Braços - Hipretrofia
Est. 65 min
10 exercises
Dumbbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Cable Incline Fly
2 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Cable Tricep Kickback
2 Sets x 15 Reps
