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Oahu Training
Sport
Intermediate
Barbell
Plan Details
The Oahu Training routine by mattg2 is a 7 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Day 1 & 2 - Strength Day 3, 4 & 5 - Hypertrophy Optional Cardio/Abs on rest days.
Routine detail
Day 1
Upper Body (Power)
Est. 78 min
9 exercises
Barbell Deadlift
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Rack Chin
2 Sets x 10 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Weighted Bench Dip
2 Sets x 10 Reps
Day 2
Lower Body (Power)
Est. 61 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Hack Squat
2 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Back & Shoulders (Hypertrophy)
Est. 59 min
7 exercises
Barbell Bent-Over Row
8 Sets x 3 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Rack Chin
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 5
Lower Body (Hypertrophy)
Est. 43 min
8 exercises
Barbell Squat
6 Sets x 3 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Plank
3 Sets
Day 6
Chest & Arms (Hypertrophy)
Est. 56 min
7 exercises
Dumbbell Bench Press
6 Sets x 3 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 20 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
