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Powerlifting & Hypertrophy
General
Advanced
Machine strength
Plan Details
The Powerlifting & Hypertrophy routine by mp_. is a 14 day workout plan. It is an advanced level plan to achieve general fitness goals.
Both
Routine detail
Day 1
Legs
Est. 0 min
3 exercises
Barbell Squat
3 Sets x 4 Reps
Barbell Bulgarian Split Squat
3 Sets x 4 Reps
Barbell Bench Press
3 Sets x 4 Reps
Day 2
.
Est. 0 min
0 exercises
This day is empty
Day 3
Deadlift
Est. 0 min
5 exercises
Barbell Deadlift
3 Sets x 4 Reps
Cable Seated Row
3 Sets x 4 Reps
Machine Leg Curl (Prone)
3 Sets x 4 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 4 Reps
Barbell Bench Press
3 Sets x 4 Reps
Day 4
.
Est. 0 min
0 exercises
This day is empty
Day 5
Bench
Est. 0 min
4 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Day 6
.
Est. 0 min
0 exercises
This day is empty
Day 7
Legs & Forearms
Est. 0 min
7 exercises
Barbell Romanian Deadlift
4 Sets x 8 Reps
Smith Machine Reverse Calf Raise
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable Forearm curl
4 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
4 Sets x 8 Reps
Day 8
.
Est. 0 min
0 exercises
This day is empty
Day 9
Chest
Est. 0 min
4 exercises
Machine Fly
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Day 10
.
Est. 0 min
0 exercises
This day is empty
Day 11
Back n’ Bi’s
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Day 12
.
Est. 0 min
0 exercises
This day is empty
Day 13
New Workout
Est. 0 min
6 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Day 14
.
Est. 0 min
0 exercises
This day is empty
