Hipertrofia 01
Cutting
Advanced
Machine strength
Plan Details
The Hipertrofia 01 routine by LuthorTJ is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Peito e Triceps
Est. 121 min
11 exercises
Running
1 Set
Barbell Bench Press
4 Sets x 10,10,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 12,12,10,10 Reps
Cable Cross-Over
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Stability Ball Weighted Sit-Up
3 Sets x 20 Reps
Alternating Reach and Catch
3 Sets x 20 Reps
Knee to Chest to Leg Raise
3 Sets x 20 Reps
Running
1 Set
Day 2
Costas e Biceps
Est. 136 min
9 exercises
Running
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,10,8,8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 10,10,8,8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Running
1 Set
Day 3
Ombros e Pernas
Est. 81 min
12 exercises
Running
1 Set
Smith Machine Squat
4 Sets x 8,8,6,6 Reps
Barbell Clean Deadlift
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 14 Reps
Machine Leg Curl (Prone)
3 Sets x 14 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Rotational Crunch
3 Sets x 20 Reps
Toe Touches
3 Sets x 20 Reps
Day 4
Peito e Triceps
Est. 126 min
11 exercises
Running
1 Set
Barbell Bench Press
4 Sets x 10,10,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 12,12,10,10 Reps
Cable Cross-Over
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Stability Ball Weighted Sit-Up
3 Sets x 20 Reps
Alternating Reach and Catch
3 Sets x 20 Reps
Knee to Chest to Leg Raise
3 Sets x 20 Reps
Running
1 Set
Day 5
Costas e Biceps
Est. 159 min
12 exercises
Running
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,10,8,8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 10,10,8,8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Decline Bench Knee Raise
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Alternating Reach and Catch
3 Sets x 20 Reps
Running
1 Set
Day 6
Ombros e Pernas
Est. 121 min
10 exercises
Running
1 Set
Smith Machine Squat
4 Sets x 8,8,6,6 Reps
Barbell Clean Deadlift
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 14 Reps
Machine Leg Curl (Prone)
3 Sets x 14 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Running
1 Set
