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PauDG's 8 Days Plan
AUDIO TIP
Sport
Beginner
Machine strength
Plan Details
The PauDG's 8 Days Plan routine by paudomingoo is a 8 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Routine detail
Day 1
push 1 bench
Est. 54 min
5 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 12 Reps
Machine Incline Chest Press
2 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Day 2
legs 1 dl
Est. 55 min
5 exercises
Barbell Sumo Deadlift
3 Sets x 5 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
kettlebell hip flexion
3 Sets x 8 Reps
Day 3
pull 1 row
Est. 58 min
6 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Kneeling lat pulldown
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
seated face pull
2 Sets x 12 Reps
Back Hyperextension
2 Sets x 10 Reps
Day 4
plyo 2
Est. 102 min
8 exercises
kneeling to jump squat
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
box drop + one leg box jump
3 Sets x 8 Reps
Lung jumps knee same leg kick
3 Sets x 8 Reps
band weight press palof
3 Sets x 8 Reps
kettlebell Side to side jumps
3 Sets x 8 Reps
kettlebell hip flexion
3 Sets x 8 Reps
Running
1 Set
Day 5
push 2 incline
Est. 56 min
5 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
lateral raise machine
3 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Day 6
legs 2 squat
Est. 50 min
5 exercises
Barbell Squat (Wide Stance)
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Extension
2 Sets x 10 Reps
Machine Hip Adduction
2 Sets x 12 Reps
Day 7
pull 2 pull ups
Est. 56 min
6 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Leverage Machine High Row
2 Sets x 10 Reps
Leverage Machine Iso Row
2 Sets x 10 Reps
Back Hyperextension
2 Sets x 10 Reps
Day 8
plyo 1
Est. 96 min
7 exercises
kneeling to jump squat
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
box drop + one leg box jump
3 Sets x 8 Reps
Lung jumps knee same leg kick
3 Sets x 8 Reps
kettlebell Side to side jumps
3 Sets x 8 Reps
kettlebell hip flexion
3 Sets x 8 Reps
Running
1 Set
