Hypertrophy 3Q2019

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

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

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,

Day 3
Day 1
Day 2
Day 4
Day 5

CHEST-Shld-tri 8 exercises, 1 hr 20 mins

Barbell Bench Press	6x6 reps	rest: 180s
Barbell Bench Press (Close Grip)	6x8 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Cable Rope Face Pull	3x15 reps	rest: 60s
Cable External Rotation	3x15 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s
Tricep Push-Up	3x15 reps	rest: 60s
Parallel Bar Hip Raise	3x16 reps	rest: 60s

Legs 1 6 exercises, 57 mins

Barbell Squat	6x8 reps	rest: 120s
Barbell Hack Squat	3x12 reps	rest: 90s
Machine Leg Press	3x12 reps	rest: 120s
Calf Press On Leg Press	3x12 reps	rest: 60s
Machine Leg Extension	2x12 reps	rest: 90s
Machine Seated Leg Curl	2x12 reps	rest: 90s

BACK-Chest-bicep 8 exercises, 1 hr 5 mins

Barbell Deadlift	3x9 reps	rest: 180s
Pull-Up	3x12 reps	rest: 90s
Back Hyperextension	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 90s
Machine Fly	2x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 90s
Dumbbell Alternating Preacher Curl (Hammer)	3x10 reps	rest: 90s
Parallel Bar Hip Raise	1x16 reps	rest: 60s

Legs 2 6 exercises, 48 mins

	3x12 reps	rest: 60s
Barbell Bulgarian Split Squat	3x8 reps	rest: 180s
Machine Leg Press (Wide Stance)	3x12 reps	rest: 90s
Calf Press On Leg Press	3x14 reps	rest: 60s
Hack Calf Raise	3x10 reps	rest: 60s
Barbell Deep Squat	2x10 reps	rest: 60s

SHLD-Back-abs 9 exercises, 1 hr 8 mins

Barbell Shoulder Press	3x12 reps	rest: 90s
Dumbbell Seated Arnold Press	3x12 reps	rest: 90s
Machine Deltoid Raise	3x10 reps	rest: 60s
Barbell Row	3x10 reps	rest: 90s
Cable Shoulder Extension	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Push-Up	3x15 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x20 reps	rest: 60s