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str+hyp
General
Advanced
Machine strength
Plan Details
The str+hyp routine by stianhansen is a 16 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
STR legs/lower back/calves
Est. 66 min
4 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Calf Press On Leg Press
5 Sets x 6 Reps
Day 2
STR chest + triceps + shoulders strenght
Est. 75 min
4 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Weighted Tricep Dip
5 Sets x 5 Reps
Day 3
STR Upper back/biceps
Est. 68 min
4 exercises
Weighted Pull-Up
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Curl
5 Sets x 5 Reps
Barbell Upright Row
5 Sets x 5 Reps
Day 4
mage/cardio/rest
Est. 51 min
5 exercises
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Otis ups
3 Sets x 10 Reps
Bent Knee Hip Raise
3 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Day 5
hyp leg/lower back/calves
Est. 95 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Day 6
hyp chest/triceps/shoulders
Est. 78 min
6 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Day 7
hyp upper back/biceps
Est. 76 min
6 exercises
Chin-Up (Close Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Day 8
mage/cardio
Est. 39 min
4 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Otis ups
3 Sets x 10 Reps
Bent Knee Hip Raise
3 Sets x 10 Reps
Cable Side Bend
4 Sets x 10 Reps
Day 9
STR leg/lower back/calves 2
Est. 75 min
4 exercises
Barbell Front Squat
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Barbell Calf Raise
5 Sets x 5 Reps
Day 10
STR chest/triceps/shoulders 2
Est. 75 min
4 exercises
Dumbbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Day 11
STR upper back/biceps 2
Est. 84 min
5 exercises
Chin-Up with Knee Raise
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
T Bar Row
4 Sets x 6 Reps
EZ Bar Curl
5 Sets x 6 Reps
Barbell Shrug
5 Sets x 6 Reps
Day 12
mage/cardio/rest
Est. 68 min
6 exercises
hanging roll
3 Sets x 5 Reps
Windshield Wipers
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Otis ups
4 Sets x 10 Reps
Bent Knee Hip Raise
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Day 13
hyp leg/lower back/calves 2
Est. 75 min
6 exercises
Barbell Front Squat
4 Sets x 10 Reps
Bodyweight Walking Lunge
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Day 14
hyp chest/tri/shoulders 2
Est. 76 min
6 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Day 15
hyp upper back/biceps 2
Est. 65 min
5 exercises
Weighted Pull-Up
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Day 16
mage/cardio/rest
Est. 62 min
5 exercises
Windshield Wipers
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Otis ups
4 Sets x 10 Reps
Bent Knee Hip Raise
4 Sets x 10 Reps
Cable Side Bend
4 Sets x 10 Reps
