Myofibrillar Hypertrophy (Functional Mass)

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5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Main focus: Strength

Secondary focus: Mass

HIIT 1 exercises, 31 mins

1x0 reps

rest: 30s

Legs 8 exercises, 39 mins

Shoulders + Arms 10 exercises, 39 mins

	3x5 reps	rest: 30s
Dumbbell Incline Hammer Curl	2x5 reps	rest: 30s
Barbell Preacher Curl	2x5 reps	rest: 30s
Barbell Tricep Extension (Supine)	3x5 reps	rest: 30s
Dumbbell Seated One-Arm Supported Tricep Extension	2x5 reps	rest: 30s
Cable Shoulder Extension	2x5 reps	rest: 30s
Dumbbell Seated Shoulder Press	4x5 reps	rest: 30s
Dumbbell Lateral Raise	3x5 reps	rest: 30s
	3x5 reps	rest: 30s
Barbell Shrug	4x5 reps	rest: 30s

Chest + Triceps 8 exercises, 34 mins

Barbell Bench Press	4x5 reps	rest: 30s
Barbell Incline Bench Press	4x5 reps	rest: 30s
Dumbbell Incline Fly	4x5 reps	rest: 30s
Cable Cross-Over	4x5 reps	rest: 30s
Barbell Rear Tricep Extension	3x5 reps	rest: 30s
Dumbbell Tricep Kickback	2x5 reps	rest: 30s
Cable Shoulder Extension	2x5 reps	rest: 30s
	1x20 reps	rest: 0s

Back + Biceps 8 exercises, 33 mins