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Trish workout
Sport
Advanced
Barbell
Plan Details
The Trish workout routine by ArmandFourie is a 5 day workout plan. It is an advanced level plan to achieve sport fitness goals.
This is a powerlifting routine for those who are competing/training for a powerlifting competition or for those who are looking to increase their strength. Powerlifting is based upon straight power of an individual and this routine is purely for strength gains. With this routine you will be training in a 4 day split with the 1st day on, 2nd day rest, 3rd day on, 4th day rest, 5th and 6th days on and then 7th day rest. While performing this workout you will start with a weight that you are able to manage on your first set for 8 to 10 reps and as you increase the amount of sets that you will perform, you will be increasing the weight until you are able to perform 4-6 reps per the last 2 sets.
Routine detail
Day 1
Chest and Back
Est. 55 min
7 exercises
Dumbbell One-Arm Row
4 Sets x 8,6,6,4 Reps
Barbell Bench Press
4 Sets x 8,6,6,4 Reps
Barbell Incline Bench Press
4 Sets x 8,6,6,4 Reps
Dumbbell Bench Press
4 Sets x 8,6,6,4 Reps
Dumbbell Incline Bench Press
4 Sets x 8,6,6,4 Reps
Barbell Bent-Over Row
4 Sets x 8,6,6,4 Reps
Cable Seated Row
4 Sets x 8,6,6,4 Reps
Day 2
Legs
Est. 41 min
5 exercises
Barbell Squat
5 Sets x 10,8,6,6,4 Reps
Machine Leg Press
4 Sets x 8,6,6,4 Reps
Machine Leg Extension
4 Sets x 8,6,6,4 Reps
Machine Leg Curl (Prone)
4 Sets x 8,6,6,4 Reps
Machine Calf Raise
4 Sets x 10 Reps
Day 3
Triceps and Shoulders
Est. 45 min
7 exercises
Barbell Shoulder Press
4 Sets x 8,6,6,6 Reps
Dumbbell Lateral Raise
4 Sets x 8,6,6,6 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8,6,6,6 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8,6,6,6 Reps
Machine Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 4
Legs and Back
Est. 41 min
5 exercises
Barbell Deadlift
5 Sets x 10,8,6,6,4 Reps
Barbell Squat
5 Sets x 10,8,6,6,4 Reps
Machine Leg Press
4 Sets x 8,6,6,4 Reps
Machine Leg Extension
4 Sets x 8,6,6,4 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Day 5
Chest
Est. 34 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
