Phase 2 strength Hypertrophy Blend - JEFIT

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Phase 2 strength Hypertrophy Blend - JEFIT

Phase 2 strength Hypertrophy Blend banner

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 Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 15 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

2 Sets x 15 Reps

Weighted Crunch Demonstration

Weighted Crunch

2 Sets x 15 Reps

Day 2

Lower Body (Quads, Glutes, Hamstrings, Calves)

Est. 0 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 6,8,8,8 Reps

Dumbbell Romanian Deadlift Demonstration

Dumbbell Romanian Deadlift

3 Sets x 6,8,8 Reps

Smith Machine Front Squat Demonstration

Smith Machine Front Squat

3 Sets x 8,12,12 Reps

Dumbbell Bulgarian Split Squat Demonstration

Dumbbell Bulgarian Split Squat

3 Sets x 10,12,12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10,12,12 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 20 Reps

Day 3

Rest or Active Recovery

Est. 0 min

1 exercise

Decline Bench Leg Raise Demonstration

Decline Bench Leg Raise

2 Sets x 20 Reps

Day 4

Pull (Back, Rear Delts, Biceps)

Est. 0 min

7 exercises

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 8 Reps

Pendlay Row Demonstration

Pendlay Row

4 Sets x 8 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 12 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 12 Reps

Ab rollout Demonstration

Ab rollout

2 Sets x 15 Reps

Day 5

Shoulder Specialization

Est. 0 min

6 exercises

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Smith Machine Upright Row Demonstration

Smith Machine Upright Row

3 Sets x 15 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 12 Reps

Incline Dumbbell Lateral Raise Demonstration

Incline Dumbbell Lateral Raise

3 Sets x 12 Reps

Cable One-Arm Reverse Fly Demonstration

Cable One-Arm Reverse Fly

3 Sets x 15 Reps

Day 6

Full Body Strength + Hypertrophy

Est. 0 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 6 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

4 Sets x 8 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

3 Sets x 8 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 15 Reps

Cable Tricep Kickback Demonstration

Cable Tricep Kickback

2 Sets x 20 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Day 7

Rest or Active Recovery

Est. 0 min

0 exercises

This day is empty