Phase 2 strength Hypertrophy Blend
Bulking
Intermediate
None
Plan Details
The Phase 2 strength Hypertrophy Blend routine by hilawesemma is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Strength-Hypertrophy Blend (Weeks 5–8) workout plan is solid, well-structured, and balanced for building both strength and hypertrophy.
Routine detail
Day 1
Upper Body Push (Chest, Shoulders, Triceps)
Est. 0 min
7 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Weight Plate Front Raise
2 Sets x 15 Reps
Weighted Crunch
2 Sets x 15 Reps
Day 2
Lower Body (Quads, Glutes, Hamstrings, Calves)
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 6,8,8,8 Reps
Dumbbell Romanian Deadlift
3 Sets x 6,8,8 Reps
Smith Machine Front Squat
3 Sets x 8,12,12 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10,12,12 Reps
Machine Seated Leg Curl
3 Sets x 10,12,12 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Day 3
Rest or Active Recovery
Est. 0 min
1 exercise
Decline Bench Leg Raise
2 Sets x 20 Reps
Day 4
Pull (Back, Rear Delts, Biceps)
Est. 0 min
7 exercises
Weighted Pull-Up
4 Sets x 8 Reps
Pendlay Row
4 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Ab rollout
2 Sets x 15 Reps
Day 5
Shoulder Specialization
Est. 0 min
6 exercises
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 15 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Incline Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
3 Sets x 15 Reps
Day 6
Full Body Strength + Hypertrophy
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 6 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 7
Rest or Active Recovery
Est. 0 min
0 exercises
This day is empty
