Hypertrophy 3Q2019
Bulking
Advanced
Machine strength
Plan Details
The Hypertrophy 3Q2019 routine by Ivkach is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine is designed to work out each muscle group 2x/week and spread muscles load with time to have enough time for recovery. Compound excercises are put in the begining for max results. There are 3 upper body days and 2 leg days. Upper body days consist of (1) focus muscle group and (2) secondary muscle group - combination of Chest-Back-Shoulders. Additionally (3) triceps/biceps/abs are added. Day 1: 1. Focus on Chest, 2. Secondary - Shoulders, 3. Additionally - triceps, Day 2: Leg day #1 <REST DAY> Day 3: 1. Focus on Back, 2. Secondary - Chest, 3. Additionally - Biceps, Day 4: Leg day #2 Day 5: 1. Focus on Shoulders, 2. Secondary - Back, 3. Additionally - Abs, <REST DAY>
Routine detail
Day 1
CHEST-Shld-tri
Est. 80 min
8 exercises
Barbell Bench Press
6 Sets x 6 Reps
Barbell Bench Press (Close Grip)
6 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable External Rotation
3 Sets x 15 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 16 Reps
Day 2
Legs 1
Est. 58 min
6 exercises
Barbell Squat
6 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Day 3
BACK-Chest-bicep
Est. 65 min
8 exercises
Barbell Deadlift
3 Sets x 9 Reps
Pull-Up
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 10 Reps
Parallel Bar Hip Raise
1 Set x 16 Reps
Day 4
Legs 2
Est. 48 min
6 exercises
Kettlebell swing
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 14 Reps
Hack Calf Raise
3 Sets x 10 Reps
Barbell Deep Squat
2 Sets x 10 Reps
Day 5
SHLD-Back-abs
Est. 68 min
9 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Push-Up
3 Sets x 15 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 20 Reps
