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Murph and Weights
General
Intermediate
Body
Plan Details
The Murph and Weights routine by jake.hillen is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Murph 2x per week. Weight training 3x per week. And a 4-or-more miles run once a week.
Routine detail
Mon
Murph
Est. 70 min
5 exercises
Running
1 Set
Pull-Up
10 Sets x 10 Reps
Push-Up
10 Sets x 20 Reps
Bodyweight Squat
10 Sets x 30 Reps
Running
1 Set
Tue
Chest and Trip
Est. 63 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 12 Reps
Hanging Knee Raise Rotation
4 Sets x 12 Reps
Wed
Back and Biceps
Est. 97 min
8 exercises
Pull-Up
10 Sets x 3 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Barbell Upright Row
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Dumbbell Alternating Incline Curl
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 5 Reps
Thu
Half Murph
Est. 39 min
5 exercises
Running
1 Set
Pull-Up
5 Sets x 10 Reps
Push-Up
5 Sets x 20 Reps
Bodyweight Squat
5 Sets x 30 Reps
Running
1 Set
Fri
Shoulders and Legs
Est. 50 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Sat
Long Run
Est. 42 min
1 exercise
Running
1 Set
Sun
Rest
Est. 0 min
0 exercises
This day is empty
