Hypertrophy I
Bulking
Advanced
None
Plan Details
The Hypertrophy I routine by tellie.vision is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
6-Day high-intensity, superset-centric Hypertrophic training with 1 day of rest.
Routine detail
Mon
Full Body I
Est. 0 min
11 exercises
Barbell Behind the Back Shrug
4 Sets x 12 Reps
Pendlay Row
4 Sets x 10 Reps
Belt Squat
4 Sets x 10 Reps
Barbell Spider Curl
4 Sets x 10 Reps
Biceps Curl to Shoulder Press
4 Sets x 10 Reps
Car Drivers
4 Sets x 15 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Barbell Zercher Squat
5 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Tue
Chest & Core
Est. 0 min
10 exercises
Decline Crunch to Russian Twist
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
TRX Hip Drop
4 Sets x 12 Reps
TRX Chest Press
4 Sets x 12 Reps
Barbell Decline Pullover
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Dumbell Rotational Punch
3 Sets x 30 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Wed
Legs
Est. 0 min
17 exercises
Step Machine
1 Set
Glute Stretch
1 Set x 1 Rep
Seated Floor Hamstring Stretch
1 Set x 2 Reps
Wall Calf Stretch
1 Set x 2 Reps
Straddle Stretch
1 Set x 1 Rep
Machine Leg Press
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Belt Squat
5 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Good Morning
4 Sets x 10 Reps
Barbell Zercher Squat
4 Sets x 10 Reps
Thu
Arms
Est. 0 min
10 exercises
Cable Behind the Back Wrist Curl
4 Sets x 15 Reps
Dumbbell One-Arm Reverse Preacher Curl
4 Sets x 10 Reps
Dumbbell Pronation (Side-Lying)
4 Sets x 12 Reps
Dumbbell Zottman Curl
4 Sets x 10 Reps
Barbell Bicep Drag Curl
4 Sets x 10 Reps
Cable Rope One-Arm Preacher Curl (Hammer)
4 Sets x 10 Reps
Cable One-Arm High Curl
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 10 Reps
Weighted Bench Dip
4 Sets x 12 Reps
Fri
Back & Shoulders
Est. 0 min
8 exercises
Weight Plate Front Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Military Press (Seated)
4 Sets x 10 Reps
Dumbbell Reverse Fly (Prone)
4 Sets x 12 Reps
Dumbbell Renegade Row
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
5 Sets x 10 Reps
Cable Shrug
4 Sets x 15 Reps
T Bar Row
4 Sets x 10 Reps
Sat
Full Body II
Est. 0 min
10 exercises
Step Machine
3 Sets
Dumbbell Fly
4 Sets x 10 Reps
Barbell Decline Pullover
4 Sets x 10 Reps
Belt Squat
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Barbell Good Morning
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
