Effective Hypertrophy Workout Routine

Are you looking for a new routine to challenge your muscles, and want to be in the gym every day?
Give this one a try.
It's a hypertrophy five day split consisting of intense back to back workouts that will tear muscle fibers and force your muscles into growth! And of course there is a two day rest period.

• Day 1 - chest, abs
• Day 2 - back
• Day 3 - legs
• Day 4 - shoulders, traps, abs
• Day 5 - arms
• Day 6 - rest
• Day 7 - rest

Day One Workout

1. Incline Bench Press - 4 sets of 8 reps
2. Flat Barbell Bench Press - 4 sets of 8 reps
3. Incline Dumbbell Press - 4 sets of 8
4. Pec-deck - 4 sets of 10 reps
5. Crunches - 3 sets of 30 reps
6. Leg Raise - 3 sets of 30 reps

Day Two Workout

1. Barbell Row - 4 sets of 8 reps
2. Pull ups - 4 sets of 10 reps
3. Dead lift - 4 sets of 8 reps
4. Seated Cable Rows - 3 sets of 8 reps
5. Hyper extension - 3 sets of 20 reps

Day Three Workout

1. Squats - 4 sets of 10 reps
2. Dumbbell Lunges - 4 sets of 10 reps
3. Leg Extensions - 4 sets of 10 reps
4. Hamstring Curls - 4 sets of 10 reps
5. Calf Raises - 4 sets of 12-15 reps

Day Four Workout

1. Dumbbell Shoulder Press - 4 sets of 8 reps
2. Dumbbell Lateral Raises - 3 sets of 8 reps
3. Dumbbell Rear Lateral Raises - 3 sets of 8 reps
4. Shrugs - 4 sets of 10 reps
5. Crunches - 3 sets of 30 reps
6. Leg Raises - 3 sets of 30 reps

Day Five Workout

1. Close Grip Bench Press - 3 sets of 8 reps
2. Skull Crushers - 3 sets of 8 reps
3. Cable Push downs - 3 sets of 8 reps
4. Barbell Curls - 3 sets of 8 reps
5. Dumbbell Curls - 3 sets of 8 reps
6. Concentration Curls - 3 sets of 8 reps

Contraindications:

• This workout routine is not for beginners, this is a routine for intermediate and advanced lifters.You will make much faster progress on a full body beginner routine if you're indeed a beginner, this routine is suited for more experienced individuals.
• This routines aim is hypertrophy, it will not build as much strength as for example a 5x5 routine.

Abs are trained twice a week, since they are a weaker muscle group in most people.Try to increase the weight every week.Rest two minutes in between sets and three minutes in between exercises.
Ask any questions you might have in the comment section bellow.

Good luck!