Neuro and Hypertrophy
Sport
Advanced
Barbell
Plan Details
The Neuro and Hypertrophy routine by SlayerFitness is a 9 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Mon
Upper Body Pull
Est. 132 min
15 exercises
Leverage Machine Iso Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
W Raise
4 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
2 Sets x 20 Reps
Dumbbell Seated Bicep Curl
2 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
TRX W raises
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable Reverse Curl
2 Sets x 20 Reps
Cable Bicep Curl
2 Sets x 20 Reps
Pull-Up
3 Sets x 8 Reps
TRX Y Raises
2 Sets x 12 Reps
TRX T Raises
2 Sets x 12 Reps
Tue
Lower Body Squats
Est. 82 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Squat
5 Sets x 3 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Bodyweight Single Leg Anterior Tibialis Raises
3 Sets x 20 Reps
Tue
Lower Body Deadlifts
Est. 83 min
7 exercises
Barbell Sumo Deadlift
4 Sets x 8 Reps
Barbell Sumo Deadlift
5 Sets x 3 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbell Single Leg RDL
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Bodyweight Single Leg Anterior Tibialis Raises
3 Sets x 20 Reps
Wed
Cardio
Est. 31 min
1 exercise
Stationary Bike
1 Set
Thu
Upper Body Push
Est. 112 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bench Press
5 Sets x 3 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Fri
Upper Body Pull
Est. 87 min
9 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
W Raise
4 Sets x 8 Reps
Reverse Grip Barbell Curl
2 Sets x 20 Reps
Barbell Curl
2 Sets x 20 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Reverse Grip Single Arm Cable Curls
2 Sets x 20 Reps
Cable One-Arm Bicep Curl
2 Sets x 20 Reps
Sat
Lower Body Deadlifts Light
Est. 77 min
7 exercises
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Sumo Deadlift
4 Sets x 6 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Dumbell Single Leg RDL
4 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 20 Reps
Bodyweight Single Leg Anterior Tibialis Raises
3 Sets x 20 Reps
Sat
Lower Body Squats
Est. 75 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Squat
4 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Bulgarian Split Squat
4 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Bodyweight Single Leg Anterior Tibialis Raises
3 Sets x 20 Reps
Sun
Upper Body Push
Est. 109 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 5 Reps
Floor Press
4 Sets x 6 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
