Hypertrophy Bind
Intermediate • 5 days per week • Hypertrophy
Overview
Level: Intermediate
Schedule: 5 days per week
Focus: Hypertrophy
Progression
- Leave one or two solid reps in reserve on primary lifts.
- Keep the tension steady from the first set to the last.
- Add weight only after you own the top of the rep range.
Weeks
Week 1 Week 1
Week 1
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Close Grip Lat Pulldown | 4 | 12 | 3:00 |
Seated Cable Row (V-Grip) | 3 | 12 | 3:00 |
Barbell Shrug | 3 | 10 | 3:00 |
Reverse Fly | 3 | 12 | 3:00 |
Single Arm Cable Curl | 3 | 10 | 3:00 |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Chest Press | 4 | 8 | 3:00 |
Dumbbell Incline Bench Press | 3 | 12 | 3:00 |
Chest Dip | 3 | 10 | 3:00 |
Cable Lateral Raise | 3 | 12 | 3:00 |
Cable Overhead Tricep Extension | 3 | 12 | 3:00 |
Day 3
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Bulgarian Split Squat | 4 | 8 | 3:00 |
Dumbbell Romanian Deadlift | 3 | 8 | 3:00 |
Leg Extension | 3 | 12 | 3:00 |
Seated Leg Curl | 3 | 12 | 3:00 |
Cable Crunch | 3 | 15 | 2:30 |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Bench Press | 4 | 8 | 3:00 |
Pull-up | 4 | 6 | 3:00 |
Bent-Over Row | 3 | 8 | 3:00 |
Dumbbell Preacher Curl | 3 | 12 | 3:00 |
Day 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Front Squat | 4 | 8 | 3:00 |
Reverse Lunge | 3 | 10 | 3:00 |
Back Hyperextension | 3 | 15 | 3:00 |
Parallel Bars Leg Raise | 3 | 10 | 2:30 |
Week 2 Week 2
Week 2
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Close Grip Lat Pulldown | 4 | 12 | 3:00 |
Seated Cable Row (V-Grip) | 3 | 12 | 3:00 |
Barbell Shrug | 3 | 10 | 3:00 |
Reverse Fly | 3 | 12 | 3:00 |
Single Arm Cable Curl | 3 | 10 | 3:00 |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Chest Press | 4 | 8 | 3:00 |
Dumbbell Incline Bench Press | 3 | 12 | 3:00 |
Chest Dip | 3 | 10 | 3:00 |
Cable Lateral Raise | 3 | 12 | 3:00 |
Cable Overhead Tricep Extension | 3 | 12 | 3:00 |
Day 3
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Bulgarian Split Squat | 4 | 8 | 3:00 |
Dumbbell Romanian Deadlift | 3 | 8 | 3:00 |
Leg Extension | 3 | 12 | 3:00 |
Seated Leg Curl | 3 | 12 | 3:00 |
Cable Crunch | 3 | 15 | 2:30 |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell Bench Press | 4 | 10 | 3:00 |
Chin-up | 4 | 8 | 3:00 |
Bent-Over Row | 3 | 12 | 3:00 |
Tricep Rope Pushdown | 3 | 12 | 3:00 |
Day 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Squat | 4 | 6 | 4:00 |
Reverse Lunge | 3 | 8 | 3:00 |
Back Hyperextension | 3 | 15 | 3:00 |
Parallel Bars Knee Raise | 3 | 15 | 2:30 |
Week 3 Week 3
Week 3
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Close Grip Lat Pulldown | 4 | 12 | 3:00 |
Seated Cable Row (V-Grip) | 3 | 12 | 3:00 |
Barbell Shrug | 3 | 10 | 3:00 |
Reverse Fly | 3 | 12 | 3:00 |
Single Arm Cable Curl | 3 | 10 | 3:00 |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Chest Press | 4 | 8 | 3:00 |
Dumbbell Incline Bench Press | 3 | 12 | 3:00 |
Chest Dip | 3 | 10 | 3:00 |
Cable Lateral Raise | 3 | 12 | 3:00 |
Cable Overhead Tricep Extension | 3 | 12 | 3:00 |
Day 3
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Bulgarian Split Squat | 4 | 8 | 3:00 |
Dumbbell Romanian Deadlift | 3 | 8 | 3:00 |
Leg Extension | 3 | 12 | 3:00 |
Seated Leg Curl | 3 | 12 | 3:00 |
Cable Crunch | 3 | 15 | 2:30 |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Bench Press | 5 | 5 | 4:00 |
Pull-up | 4 | 6 | 3:00 |
Bent-Over Row | 4 | 8 | 3:00 |
Dumbbell Preacher Curl | 3 | 12 | 3:00 |
Day 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Front Squat | 4 | 10 | 3:00 |
Reverse Lunge | 3 | 12 | 3:00 |
Back Hyperextension | 3 | 15 | 3:00 |
Parallel Bars Leg Raise | 3 | 10 | 2:30 |
Week 4 Week 4
Week 4
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Close Grip Lat Pulldown | 4 | 12 | 3:00 |
Seated Cable Row (V-Grip) | 3 | 12 | 3:00 |
Barbell Shrug | 3 | 10 | 3:00 |
Reverse Fly | 3 | 12 | 3:00 |
Single Arm Cable Curl | 3 | 10 | 3:00 |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Chest Press | 4 | 8 | 3:00 |
Dumbbell Incline Bench Press | 3 | 12 | 3:00 |
Chest Dip | 3 | 10 | 3:00 |
Cable Lateral Raise | 3 | 12 | 3:00 |
Cable Overhead Tricep Extension | 3 | 12 | 3:00 |
Day 3
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Bulgarian Split Squat | 4 | 8 | 3:00 |
Dumbbell Romanian Deadlift | 3 | 8 | 3:00 |
Leg Extension | 3 | 12 | 3:00 |
Seated Leg Curl | 3 | 12 | 3:00 |
Cable Crunch | 3 | 15 | 2:30 |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Dumbbell Bench Press | 4 | 12 | 3:00 |
Chin-up | 4 | 8 | 3:00 |
Bent-Over Row | 3 | 12 | 3:00 |
Tricep Rope Pushdown | 3 | 12 | 3:00 |
Day 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Leg Press | 4 | 12 | 3:00 |
Reverse Lunge | 3 | 10 | 3:00 |
Back Hyperextension | 3 | 15 | 3:00 |
Parallel Bars Knee Raise | 3 | 15 | 2:30 |