Full-Body Hypertrophy Program

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7 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This workout routine is designed for individuals looking to build muscle mass and improve their overall strength and conditioning. With a focus on compound exercises and a mix of high and moderate rep ranges, this routine is aimed at intermediate to advanced lifters. The program is split into three different workouts targeting different muscle groups, and includes exercises such as squats, deadlifts, bench press, shoulder press, and rows, among others. Additionally, the routine includes specific exercises for glutes, biceps, and triceps to ensure a well-rounded workout. To maximize the benefits of this routine, it's recommended to consume a diet with adequate amounts of protein and carbohydrates and ensure proper rest and recovery between workouts.

Monday Workout 9 exercises, 1 hr 31 mins

Bench Press Machine	4x10 reps	rest: 90s
Dumbbell Incline Bench Press	4x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 90s
Dumbbell One-Arm Row	4x12 reps	rest: 90s
Wide Grip Lat Pulldown	4x12 reps	rest: 90s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 90s
Cable High Pulley Tricep Extension	4x12 reps	rest: 90s
Triceps Pushdown V Bar	3x10 reps • 60s	rest: 60s
Push-Up	3x10 reps • 60s	rest: 60s

Tuesday Workout 8 exercises, 1 hr 15 mins

Smith Machine Squat	4x6 reps	rest: 90s
Barbell Romanian Deadlift	4x6 reps	rest: 90s
Leg Press	4x10 reps	rest: 90s
Machine Hip Adduction	4x10 reps	rest: 90s
Machine Hip Abduction	3x10 reps	rest: 90s
Calf Press On Leg Press	4x12 reps	rest: 90s
Hanging Leg Raise	4x12 reps	rest: 90s
Bodyweight Calf Raise	3x10 reps • 60s	rest: 60s

Wednesday 0 exercises, 0 min

Thursday Workout 9 exercises, 1 hr 31 mins

Dumbbell Incline Bench Press	4x6 reps	rest: 90s
Barbell Shoulder Press	4x6 reps	rest: 90s
Dumbbell One-Arm Row	4x10 reps	rest: 90s
Dumbbell Lateral Raise	4x10 reps	rest: 90s
Barbell Curl	4x10 reps	rest: 90s
Preacher Curl Machine	4x10 reps	rest: 90s
Cable High Pulley Tricep Extension	4x10 reps	rest: 90s
Cable Tricep Pushdown	4x10 reps	rest: 90s
Push-Up	3x10 reps • 60s	rest: 60s

Friday Workout 9 exercises, 1 hr 22 mins

Smith Machine Squat	4x6 reps	rest: 60s
Leg Extension	4x10 reps	rest: 90s
Prone Leg Curl	4x10 reps	rest: 90s
Machine Hip Abduction	4x10 reps	rest: 90s
Machine Hip Adduction	3x10 reps • 60s	rest: 60s
Standing Calf Raise	4x12 reps	rest: 90s
Flutter Kick	4x12 reps	rest: 90s
Barbell Glute Bridge	3x10 reps • 60s	rest: 60s
Sit-Up	4x12 reps	rest: 90s