Hypertrophy and Strength v3 - JEFIT

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Hypertrophy and Strength v3 - JEFIT

Hypertrophy and Strength v3 banner

Hypertrophy and Strength v3

AUDIO TIP

Sport

Advanced

Barbell

Plan Details

The Hypertrophy and Strength v3 routine by moerchandreasen is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.

Routine detail

Mon

Upper Body Push

Est. 110 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 5 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 8 Reps

Machine Decline Chest Press Demonstration

Machine Decline Chest Press

4 Sets x 8 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

2 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

2 Sets x 8 Reps

Weighted Crunches Demonstration

Weighted Crunches

3 Sets x 20 Reps

Weighted Twisting Crunches Demonstration

Weighted Twisting Crunches

3 Sets x 20 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 20 Reps

Tue

Lower Body Squats

Est. 100 min

9 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 5 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Machine Glute Bridge Demonstration

Machine Glute Bridge

4 Sets x 8 Reps

Bulgarian Split Squat Demonstration

Bulgarian Split Squat

4 Sets x 8 Reps

Seated Calf Raisers Demonstration

Seated Calf Raisers

4 Sets x 12 Reps

Tibialis Anterior Cable Raises Demonstration

Tibialis Anterior Cable Raises

4 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 20 Reps

Cable Oblique Twist Demonstration

Cable Oblique Twist

4 Sets x 20 Reps

Wed

Upper Body Pull

Est. 100 min

13 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 6 Reps

W Raise Demonstration

W Raise

4 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 8 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 8 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

2 Sets x 8 Reps

Reverse Grip Single Arm Cable Curls Demonstration

Reverse Grip Single Arm Cable Curls

2 Sets x 8 Reps

Y raise Demonstration

Y raise

2 Sets x 12 Reps

T Raises Demonstration

T Raises

2 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets

Side Plank with Rotation Demonstration

Side Plank with Rotation

3 Sets x 8 Reps

Prone Cobra Demonstration

Prone Cobra

3 Sets

Thu

Upper Body Push

Est. 102 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 5 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

4 Sets x 8 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

2 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

2 Sets x 8 Reps

Inclined Bicycle Holds Demonstration

Inclined Bicycle Holds

4 Sets x 10 Reps

Abdominal Pendulum Demonstration

Abdominal Pendulum

4 Sets x 10 Reps

Fri

Lower Body Deadlifts

Est. 88 min

9 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 5 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 8 Reps

Machine Glute Bridge Demonstration

Machine Glute Bridge

4 Sets x 8 Reps

Dumbell Single Leg RDL Demonstration

Dumbell Single Leg RDL

4 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 12 Reps

Bodyweight Single Leg Anterior Tibialis Raises Demonstration

Bodyweight Single Leg Anterior Tibialis Raises

3 Sets x 20 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

4 Sets x 10 Reps

Angled Ab Roll Out Demonstration

Angled Ab Roll Out

4 Sets x 10 Reps

Sat

Upper Body Pull

Est. 97 min

13 exercises

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

3 Sets x 8 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

3 Sets x 8 Reps

W Raise Demonstration

W Raise

4 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

2 Sets x 8 Reps

Dumbbell Reverse Bicep Curl Demonstration

Dumbbell Reverse Bicep Curl

2 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

TRX W raises Demonstration

TRX W raises

3 Sets x 8 Reps

Cable Reverse Grip Curl Demonstration

Cable Reverse Grip Curl

2 Sets x 8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

2 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Side Plank with Rotation Demonstration

Side Plank with Rotation

3 Sets x 8 Reps

Prone Cobra Demonstration

Prone Cobra

3 Sets

Sun

Cardio

Est. 32 min

1 exercise

Stationary Bike Demonstration

Stationary Bike

1 Set