Prilepin's Strength Hypertrophy Trainer
General
Intermediate
Machine strength
Plan Details
The Prilepin's Strength Hypertrophy Trainer routine by thomasregan is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
bench press day
Est. 69 min
8 exercises
Hanging Leg Raise
4 Sets x 10 Reps
Cable Crunch
4 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
5 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
3D Crossover (athlean X)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Tue
deadlift day
Est. 71 min
8 exercises
bent press
5 Sets x 5 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Barbell Deadlift
5 Sets x 5,3,3,3,3 Reps
Cable Upper Back Pull (Athlean X)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Wed
Squat Day
Est. 55 min
6 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Fri
powerclean day
Est. 75 min
8 exercises
Weight Plate Russian Twist
4 Sets x 10 Reps
Reverse Crunch
4 Sets x 10 Reps
Barbell Power Clean
5 Sets x 5 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable External Rotation
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 10 Reps
Sat
power conditioning day
Est. 33 min
7 exercises
Jump Squat
3 Sets x 3 Reps
Barbell Deep Squat
3 Sets x 3 Reps
Push-Up
3 Sets x 3 Reps
Dumbbell Bench Press
3 Sets x 3 Reps
dumbell prush press
3 Sets x 3 Reps
Barbell Deadlift
3 Sets x 3 Reps
Dumbbell Bent-Over Row
3 Sets x 25 Reps
