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2023 Hypertrophy & Strength
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 2023 Hypertrophy & Strength routine by phoenixmako is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
February through April but no later than June due to long term muscle recognition.
Routine detail
Mon
Biceps, Back, Upper Legs, Abs
Est. 0 min
14 exercises
Back Hyperextension
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Cable Seated Overhead Curl
3 Sets x 12 Reps
Plank
3 Sets
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Tue
Chest, Triceps, Lower Legs, Abs
Est. 0 min
14 exercises
Machine Assisted Dip
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Palloff Press
4 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Farmer’s Carry
3 Sets x 8 Reps
Thu
Deltoids, Shoulders, Laterals
Est. 0 min
12 exercises
Machine Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Seated Reverse EZ Bar Press
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Fri
Bi’s, Tri’s, Chest, Back, & Abs
Est. 0 min
13 exercises
Machine Assisted Dip
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
