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MaX-Hype Training Week 1
General
Intermediate
None
Plan Details
The MaX-Hype Training Week 1 routine by PFlex is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Upper
Est. 103 min
13 exercises
MH - Bench Press
5 Sets x 5 Reps
MH - Chest Supported Row
5 Sets x 5 Reps
MH - Lat Pulldowns
5 Sets x 5 Reps
MH - Overhead Press
5 Sets x 5 Reps
MH - Dips
3 Sets x 15 Reps
MH - Upright Rows
3 Sets x 15 Reps
MH - Lateral Raises
3 Sets x 8 Reps
MH - Skull Crushers
3 Sets x 8 Reps
MH - Curls
3 Sets x 8 Reps
MH - Peck Deck Flies
2 Sets x 20 Reps
MH - Rear Delt Flies
2 Sets x 20 Reps
MH - Straight Arm Lat Pulldowns
2 Sets x 20 Reps
MH - Front Raises
2 Sets x 20 Reps
Day 2
Lower
Est. 91 min
8 exercises
MH - Lying Hamstring Curls
4 Sets x 15 Reps
MH - Squat
5 Sets x 5 Reps
MH - Deadlift
5 Sets x 5 Reps
MH - Glute Bridge
3 Sets x 15 Reps
MH - Calf Raise
5 Sets x 8 Reps
MH - Leg Extension
3 Sets x 15 Reps
MH - Hip Adduction
3 Sets x 15 Reps
MH - Hip Abduction
3 Sets x 15 Reps
Day 3
Upper - Chest/Arms
Est. 93 min
11 exercises
MH - Speed Barbell Bench Press
5 Sets x 5 Reps
MH - Machine Incline Press w/ Resistance Bands
4 Sets x 10 Reps
MH - Smith Machine Slight Incline Press
2 Sets x 15 Reps
MH - Wide Machine Chest Press
3 Sets x 12 Reps
MH - Cable Fly (3 sets high to low, 3 sets low to high)
6 Sets x 15 Reps
MH - Tricep Pushdown
3 Sets x 15 Reps
MH - Cable Curl w/ Shoulder Flexed to 90°
3 Sets x 15 Reps
MH - DB Overhead Tricep Extension
3 Sets x 10 Reps
MH - Seated incline DB Curl
3 Sets x 10 Reps
MH - Hammer Curl
3 Sets x 15 Reps
MH - Machine Tricep Extension (Intraset Stretching)
4 Sets x 15 Reps
Day 4
Lower - Quads/Adductors
Est. 71 min
7 exercises
MH - Hip Adduction2
4 Sets x 20 Reps
MH - Leg Extensions2
4 Sets x 20 Reps
MH - Leg Press Wide Foot Position
4 Sets x 12 Reps
MH - Leg Press Narrow Foot Position
4 Sets x 12 Reps
MH - Bulgarian Split Squat
3 Sets x 10 Reps
MH - BFR Walking Lunges
4 Sets x 10 Reps
MH - BFR Hamstring Curls
4 Sets x 30 Reps
Day 5
Upper - Back/Delts
Est. 97 min
12 exercises
MH - Lat Pulldowns - Pronated Grip + Wide
2 Sets x 20 Reps
MH - Machine Shoulder Press
2 Sets x 20 Reps
MH - Lat Pulldowns - Neutral Grip
3 Sets x 15 Reps
MH - Arnold DB Press
3 Sets x 15 Reps
MH - Cable Upright Row
2 Sets x 15 Reps
MH - Cable Front Raises
2 Sets x 15 Reps
MH - High Row - Diagonal Pull
3 Sets x 15 Reps
MH - DB Row
3 Sets x 12 Reps
MH - Supinated Low Row of Choice (BB, Cable, Machine)
3 Sets x 12 Reps
MH - Machine Lateral Raises
4 Sets x 20 Reps
MH - Straight Arm Lat Pulldowns (Shoulder Ext.)
2 Sets x 20 Reps
MH - Face Pulls
2 Sets x 20 Reps
Day 6
Lower - Hams/Calves
Est. 91 min
8 exercises
MH - Lying Hamstring Curls2
4 Sets x 20 Reps
MH - Glute Ham Raise (GHR)
4 Sets x 1 Reps
MH - Uni-Lateral Hamstring Curl
3 Sets x 12 Reps
MH - DB Romanian Deadlift
3 Sets x 15 Reps
MH - Vertical Leg Press or Normal Leg Press
3 Sets x 12 Reps
MH - Seated Calf Raise
4 Sets x 15 Reps
MH - Standing or Donkey Calf Raise
4 Sets x 10 Reps
MH - BFR Quads - Leg Extensions
4 Sets x 30 Reps
