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Matts Routine
Sport
Advanced
Machine strength
Plan Details
The Matts Routine routine by MatthewLemp is a 8 day workout plan. It is an advanced level plan to achieve sport fitness goals.
This workout was designed to improve in all areas of overall health and fitness. This includes: ·Push/pull/legs strength & hypertrophy splits ·Kettlebell circuit for high-intensity cardio ·Olympic-based routine for power & speed ·Mobility for flexibility & joint health
Routine detail
Day 1
Mobility
Est. 188 min
17 exercises
Band Hamstring Stretch
5 Sets x 8 Reps
Side-Lying Hip Flexor
5 Sets
Shoulder Circles
5 Sets x 8 Reps
Table Pose
5 Sets x 8 Reps
Bridge
5 Sets
Band Quad Stretch
5 Sets x 8 Reps
Prisoner Squat
5 Sets x 8 Reps
Shoulder Stretch
5 Sets x 8 Reps
Cross-Leg Side Stretch (Supine)
5 Sets x 8 Reps
Kneeling Hip Flexor
5 Sets x 8 Reps
Rolling
5 Sets x 8 Reps
Hip Flexor Stretch
5 Sets x 8 Reps
Posterior Lower Leg Stretch
5 Sets x 8 Reps
Kneeling Hip Flexor
5 Sets x 8 Reps
Seated Glute Stretch
5 Sets x 8 Reps
Straddle Stretch
5 Sets x 8 Reps
Bent Knee Hip Raise
5 Sets x 8 Reps
Day 8
Abs
Est. 164 min
12 exercises
Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Dragon Flag
10 Sets x 10 Reps
Plank
10 Sets
Hanging Pike
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
10 Sets x 10 Reps
Bench Hip Thrust
10 Sets x 10 Reps
Stability Ball Plank
10 Sets
Day 8
Chest and Triceps
Est. 185 min
12 exercises
Barbell Bench Press
10 Sets x 10 Reps
Dumbbell Fly
5 Sets x 8 Reps
Dip
10 Sets x 10 Reps
Machine Fly
5 Sets x 6 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
10 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 8 Reps
Cable Cross-Over
5 Sets x 8 Reps
Leverage Decline Chest Press
5 Sets x 8 Reps
Dumbbell Bench Press
10 Sets x 10 Reps
Dumbbell Deep Push-Up
10 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
5 Sets x 8 Reps
Day 8
Back, Biceps, and Forearm
Est. 240 min
18 exercises
Barbell Deadlift
10 Sets x 6 Reps
Machine One-Arm Pulldown
5 Sets x 8 Reps
Leverage Machine Iso Row
5 Sets x 8 Reps
Weighted Pull-Up
10 Sets x 10 Reps
Cable Seated Row
10 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
10 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
10 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
Barbell Curl
10 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Machine Back Extension
10 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Inverted Row
5 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable One-Arm Row
5 Sets x 8 Reps
Cable One-Arm Bicep Curl
5 Sets x 8 Reps
Day 8
Shoulders
Est. 124 min
12 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly (Prone)
5 Sets x 8 Reps
Cable Internal Rotation
5 Sets x 8 Reps
Cable Upright Row
5 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 8 Reps
Barbell Shrug
5 Sets x 8 Reps
Cable Rope Deltoid Row
5 Sets x 8 Reps
Cable External Rotation
5 Sets x 8 Reps
Day 8
Compound Lifts
Est. 116 min
10 exercises
Barbell Speed Squat
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Barbell Clean and Jerk
5 Sets x 8 Reps
Barbell Lunge
5 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Barbell Power Snatch
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Barbell Snatch
5 Sets x 8 Reps
Day 8
Kettlebell Circuit
Est. 104 min
8 exercises
Kettlebell One-Arm Clean and Jerk
5 Sets x 8 Reps
Kettlebell Turkish Get-Up Lunge
5 Sets x 8 Reps
Kettlebell Advanced Windmill
5 Sets x 8 Reps
Kettlebell One-Arm Overhead Squat
5 Sets x 8 Reps
Kettlebell Renegade Row
5 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
5 Sets x 8 Reps
Kettlebell Dead Clean
5 Sets x 8 Reps
Kettlebell Thruster
5 Sets x 8 Reps
Day 8
Legs
Est. 173 min
8 exercises
Barbell Front Squat
10 Sets x 8 Reps
Barbell Zercher Squat
10 Sets x 8 Reps
Barbell Squat
10 Sets x 8 Reps
Machine Leg Press
10 Sets x 8 Reps
Barbell Overhead Squat
10 Sets x 8 Reps
Kettlebell Goblet Squat
5 Sets x 8 Reps
Dumbbell Lunge
10 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
