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Swiss No Pain No Gain
General
Advanced
Machine strength
Plan Details
The Swiss No Pain No Gain routine by Swissshredded is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
This Routine is a high intense Workout to gain Muscles and loose fat. Every last set is then finished with more sets without rest between but less weight. Do as much you can. Goal is to kill the muscle and that muscle are not able to lift any weight any more. 1. Set: start with heavy weight you are able to do 8-12 Reps (rest 60 sec) 2. Set: more weight able to do 5-8 Reps (rest 60 sec) 3. Set: same weight and then set after set lowering weight each time. (no rest between sets) For the Freaks: Do a 4th set with 21 total reps. Low weight, but then do 7 reps half way of muscle move, then 7 reps the other half way and at the end 7 reps whole movement. In total you will do up to 6-10 Sets Alternate Tue & Wed all week to avoid overtraining
Routine detail
Mon
Legs/Abs
Est. 48 min
6 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Clean Deadlift
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Cable Lying Crunch
4 Sets x 8 Reps
Tue
Chest/Triceps
Est. 67 min
8 exercises
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 8 Reps
Barbell Push Press Behind the Neck
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 8 Reps
Cable Incline Press
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Cable Incline Tricep Extension
4 Sets x 8 Reps
Wed
Back/Biceps
Est. 73 min
9 exercises
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
4 Sets x 8 Reps
Barbell Curl (Close Grip)
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Standing Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Incline Pulldown (Supine)
4 Sets x 8 Reps
Thu
Legs/Abs
Est. 54 min
7 exercises
Bench Crunch
4 Sets x 8 Reps
Decline Bench Weighted Twist
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Reverse Crunch
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Fri
Chest/Back/
Est. 81 min
10 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Smith Machine Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Lateral Stretch
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Sat
Cardio
Est. 62 min
1 exercise
Running
1 Set
