Transformers
General
Advanced
Barbell
Plan Details
The Transformers routine by JoshuaCarlsen is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Focus on deadlifts, shoulder and bench press
Routine detail
Mon
Heavy day
Est. 43 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Decline Bench Lunge
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Tue
Heavy functional day
Est. 40 min
6 exercises
Barbell Military Press
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Thu
Technical day
Est. 40 min
6 exercises
Barbell Snatch Deadlift
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Kettlebell Push-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 8 Reps
Fri
Tactical day
Est. 39 min
6 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
