hyper growth program
General
Advanced
Machine strength
Plan Details
The hyper growth program routine by levi30453 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
get you jacked
Routine detail
Mon
light pull routine
Est. 144 min
12 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Barbell Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
4 Sets x 12 Reps
Running
1 Set
Tue
heavy legs routine
Est. 197 min
14 exercises
Barbell Zercher Squat
4 Sets x 6 Reps
Barbell Squat
4 Sets x 6 Reps
Hack Squat
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Decline Crunch
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Elliptical Training
1 Set
Machine Calf Raise
4 Sets x 10 Reps
Wed
light push routine
Est. 127 min
12 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Thu
heavy pull routine
Est. 187 min
12 exercises
Cable Upper Row
4 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Reverse Fly (Prone)
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable One-Arm High Curl
4 Sets x 10 Reps
Elliptical Training
1 Set
Fri
light legs routine
Est. 160 min
14 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Zercher Squat
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Smith Machine Split Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Barbell Calf Raise
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Glute Kickback
3 Sets x 12 Reps
Running
1 Set
Sat
rest
Est. 5 min
1 exercise
Leg Pull-In
3 Sets x 12 Reps
Sun
heavy push routine
Est. 154 min
10 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 6 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Elliptical Training
1 Set
