5 Day Hypertrophy Program Home Gym
Bulking
Intermediate
None
Plan Details
The 5 Day Hypertrophy Program Home Gym routine by SSTAN is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
https://youtu.be/d1hNdHY8pJo?si=zJ1XYwjgOSvubfK9 WARM-UP SETS: Set Weight Reps Rest 1 50% working weight 8 45-60s 2 70% working weight 3-4 45-60s 3 90% working weight 1 2min BEGIN WORKING SETS
Routine detail
Day 1
CHEST/BACK/QUADS
Est. 0 min
8 exercises
Barbell Bench Press
6 Sets x 8,4,1,6,8,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6,6,10 Reps
Barbell Hack Squat
3 Sets x 8,8,12 Reps
Barbell Deep Squat
3 Sets x 10,10,15 Reps
Dumbbell Incline Bench Row
2 Sets x 8,12 Reps
Barbell Standing Calf Raise
2 Sets x 10,15 Reps
Barbell Ab Rollout
2 Sets x 10,15 Reps
Dumbbell Incline Fly
1 Set x 15 Reps
Day 2
HAMS/GLUTES/SHOULDERS/ARMS
Est. 0 min
8 exercises
Barbell Romanian Deadlift
5 Sets x 8,4,1,6,10 Reps
Barbell Hip Thrust
3 Sets x 6,6,10 Reps
Barbell Upright Row
3 Sets x 8,8,12 Reps
Dumbbell Lateral Raise
2 Sets x 8,12 Reps
Cable Tricep Pushdown (Rope)
1 Set x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8,8,12 Reps
Dumbbell Decline Tricep Extension
3 Sets x 8,8,12 Reps
Barbell Reverse Curl
2 Sets x 8,12 Reps
Day 4
CHEST/BACK
Est. 0 min
9 exercises
Barbell Bent-Over Row
6 Sets x 8,4,1,6,10,10 Reps
Dumbbell Incline Bench Press
3 Sets x 6,6,10 Reps
Chin-Up with Knee Raise
1 Set x 10 Reps
Machine Assisted Chin-Up
2 Sets x 10,15 Reps
Dumbbell Bench Press
2 Sets x 10,15 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Cable One-Arm Lat Pulldown
1 Set x 12 Reps
Cable Rope Face Pull
3 Sets x 10,10,15 Reps
Cable Mid Chest Crossover
2 Sets x 10,15 Reps
Day 5
LEGS
Est. 0 min
7 exercises
Barbell Squat
6 Sets x 8,1,4,6,8,8 Reps
Barbell Good Morning
2 Sets x 6,10 Reps
Barbell Front Squat
3 Sets x 8,8,12 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 10,15 Reps
Dumbbell Bulgarian Split Squat
2 Sets x 8,12 Reps
Barbell Standing Calf Raise
2 Sets x 8,12 Reps
Barbell Ab Rollout
2 Sets x 8,12 Reps
Day 6
SHOULDERS/ARMS
Est. 0 min
8 exercises
Barbell Shoulder Press
6 Sets x 8,4,1,6,8,8 Reps
Dumbbell Incline Hammer Curl
2 Sets x 8,12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6,6,10 Reps
Barbell Upright Row
3 Sets x 10,10,15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12,12,20 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10,10,15 Reps
Dumbbell Incline Curl
3 Sets x 10,10,15 Reps
Barbell Reverse Curl
1 Set x 20 Reps
