Strength/Hyper/Cardio

Plan Details

The Strength/Hyper/Cardio routine by clarkyfucknugget is a 8 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

Description This workout plan is aimed at building strength, by lifting heavy for few reps, as well ... Read More

Description This workout plan is aimed at building strength, by lifting heavy for few reps, as well as building muscle mass, by doing more reps with lighter weights. Some cardio is also implemented. The main reason i built this program is to prepare for joining the military. Monday Push - Strength Tuesday Pull - Strength Wednesday Cardio - Run 1 hour Thursday Push - Hypertrophy Friday Legs/Core - Endurance Saturday Pull - Hypertrophy Sunday Hike at least 1 hour with at least 10 kg carriage Cardio Run at least 10 km and include at least two half hour biking sessions each week. Running is for endurance and biking is for lactic acid build up. Do some light cardio or core/extra exercises at noon or in the morning every day, and do the major workout in the afternoon or vice versa. Sets/Reps Explained 5 sets means 2 warm up sets and 3 max rep sets. 4 sets means 4 max rep sets. 3 sets means 3 max rep sets. 20 reps means until failure. 15 reps is for endurance. Warmup And Cool Down Walk or run for 5 min before every workout. Do the warm up sets explained above. Bike slowly for 5 minutes after each biking session. And walk for 5 minutes after each running session. Stretch the muscles used after every workout!