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Savage
General
Intermediate
Machine strength
Plan Details
The Savage routine by alexbgx is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Tren Inferior (TM) (Fuerza)
Est. 150 min
15 exercises
Barbell Squat
4 Sets x 4 Reps
Barbell Sumo Deadlift
4 Sets x 4 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Hip Extension (Standing)
4 Sets x 16 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Cable Pull Through
4 Sets x 20 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Cable Kneeling Crunch
4 Sets x 50 Reps
Barbell Seated Twist
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 50 Reps
Machine Calf Press
4 Sets x 8 Reps
Dumbbell Seated Calf Raise
4 Sets x 8 Reps
Barbell Seated Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Day 2
Tren Superior (TM) (Fuerza)
Est. 122 min
15 exercises
Barbell Bench Press
4 Sets x 4 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Weighted Bench Dip
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Day 3
Tren Inferior (EM) (Bombeos)
Est. 163 min
25 exercises
Barbell Squat
4 Sets x 10 Reps
Cable Pull Through
4 Sets x 10 Reps
Barbell Sumo Deadlift
4 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Hip Extension (Standing)
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 20 Reps
Dumbbell Seated Calf Raise
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 20 Reps
Barbell Seated Calf Raise
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Barbell Seated Twist
4 Sets x 20 Reps
Cable Kneeling Crunch
4 Sets x 25 Reps
Cable Wood Chop
4 Sets x 20 Reps
Cable Rotational Crunch (Kneeling)
4 Sets x 25 Reps
Plank
4 Sets
Day 4
Tren Superior (EM) (Bombeos)
Est. 131 min
25 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Tricep Kickback
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Day 5
Tren Inferior (EM) (Hipertrofia)
Est. 197 min
20 exercises
Barbell Sumo Deadlift
5 Sets x 12 Reps
Cable Pull Through
5 Sets x 12 Reps
Barbell Squat
5 Sets x 12 Reps
Barbell Hip Thrust
5 Sets x 12 Reps
Machine Hip Adduction
5 Sets x 20 Reps
Barbell Glute Bridge
5 Sets x 12 Reps
Machine Hip Abduction
5 Sets x 20 Reps
Hip Extension (Standing)
5 Sets x 20 Reps
Machine Leg Press
5 Sets x 12 Reps
Barbell Seated Calf Raise
5 Sets x 12 Reps
Barbell Deep Squat
5 Sets x 12 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Barbell Front Squat
5 Sets x 12 Reps
Machine Calf Press
5 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 30 Reps
Machine Leg Extension
5 Sets x 12 Reps
Cable Kneeling Crunch
5 Sets x 30 Reps
Barbell Lunge
5 Sets x 20 Reps
Cable Wood Chop
5 Sets x 30 Reps
Day 6
Tren Superior (EM) (Hipertrofia)
Est. 167 min
20 exercises
Barbell Bench Press
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Dumbbell Decline Bench Press
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Barbell Military Press
5 Sets x 12 Reps
Dumbbell Front Raise
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Tricep Kickback
5 Sets x 12 Reps
Dumbbell Incline Hammer Curl
5 Sets x 12 Reps
Barbell Tricep Extension (Supine)
5 Sets x 12 Reps
Dumbbell Incline Curl
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Cable Bicep Curl
5 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 12 Reps
Dumbbell Concentration Curl
5 Sets x 12 Reps
Day 7
Antebrazos + Cardio (Break)
Est. 115 min
8 exercises
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
10 Sets x 10 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
10 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl
10 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
10 Sets x 10 Reps
Barbell Reverse Curl
10 Sets x 10 Reps
Paseo Del Granjero
10 Sets x 1 Reps
Plank
10 Sets
Indoor Cycling
1 Set
