Ben's 3x5 w/ Hypertrophy

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2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

The ultimate routine for a natural bodybuilder to gain muscle. Rotate between the two days, 3 (or 4 - every other day) times per week (i.e. a,b,a,b,a,b). You MUST increase weight by 5lbs per workout for squat, rows, push press, dips, chins, and bench. Increase by 10lbs for deadlifts. If you stall, reduce to 2X5 instead of 4x5 until lifts increase. If you still are stalled, take one week off to deload. Dips and chins should be weighted if capable.

Day 1
Day 2

Workout A 11 exercises, 36 mins

Barbell Squat	3x5 reps	rest: 0s
Barbell Bent-Over Row	3x5 reps	rest: 0s
Barbell Bench Press	3x5 reps	rest: 0s
Chin-Up	3x5 reps	rest: 0s
Barbell Shrug	3x8 reps	rest: 0s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 0s
Barbell Curl	3x8 reps	rest: 0s
Dumbbell Lateral Raise	2x12 reps	rest: 0s
Barbell Glute Bridge	3x8 reps	rest: 0s
Machine Leg Curl (Prone)	3x8 reps	rest: 0s
Decline Crunch	3x15 reps	rest: 0s

Workout B 11 exercises, 34 mins

Barbell Squat	3x5 reps	rest: 0s
Barbell Deadlift	1x5 reps	rest: 0s
Barbell Push Press	3x5 reps	rest: 0s
Barbell Bent-Over Row	3x5 reps	rest: 0s
Dip	3x5 reps	rest: 0s
Pull-Up	3x5 reps	rest: 0s
Dumbbell Incline Curl	3x8 reps	rest: 0s
EZ Bar Incline Tricep Extension	3x8 reps	rest: 0s
	2x10 reps	rest: 0s
Calf Press On Leg Press	2x20 reps	rest: 0s
Weighted Hanging Knee Raise	3x15 reps	rest: 0s