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Philates Workout
General
Intermediate
Machine strength
Plan Details
The Philates Workout routine by Philipjwitow is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Abs
Est. 15 min
4 exercises
Hanging Leg Raise
3 Sets x 12 Reps
Plank
2 Sets
Side Plank
2 Sets x 1 Reps
Dragon Flag
1 Set x 1 Rep
Tue
Upper Body Power
Est. 67 min
8 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Pull-Up
2 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dip
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 5 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Wed
Lower Body Power
Est. 58 min
7 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Hack Squat
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Thu
Abs
Est. 34 min
7 exercises
Plank
3 Sets
Side Plank
3 Sets x 1 Reps
Hanging Leg Raise
3 Sets x 12 Reps
One-Arm Hang
3 Sets
Pull-Up
3 Sets x 12 Reps
Handstand Push-Up
3 Sets x 12 Reps
Dragon Flag
2 Sets x 1 Reps
Fri
Back and Shoulders Hypertrophy
Est. 63 min
9 exercises
Barbell Bent-Over Row
6 Sets x 3 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Back Hyperextension
2 Sets x 20 Reps
Sat
Lower Body Hypertrophy
Est. 72 min
10 exercises
Barbell Squat
6 Sets x 3 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Machine Hip Abduction
2 Sets x 15 Reps
Machine Hip Adduction
2 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Sun
Chest and Arms Hypertrophy
Est. 71 min
10 exercises
Barbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
Machine Fly
2 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Dumbbell Spider Curl
2 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
