You are hated. Train like it.
General
Intermediate
Machine strength
Plan Details
The You are hated. Train like it. routine by Justin.beery is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Power (heavy low reps) then muscle building (working weight med reps) then burn (light weight high reps). jefit time estimates aren't accurate, each workout should be right at 1h
Routine detail
Day 1
Chest + Triceps + Front Core
Est. 184 min
18 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Pullover
5 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Around the World
3 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Cable Cross-Over
1 Set x 40 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
EZ Bar French Press (Reverse Grip)
2 Sets x 12 Reps
EZ Bar French Press
2 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 40 Reps
Crunch
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Rotational Crunch
3 Sets x 10 Reps
V-Up
3 Sets x 10 Reps
Frog Sit-Up
3 Sets x 10 Reps
Walking
1 Set
Day 2
Upper Leg + Traps + Side Core
Est. 142 min
15 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Dumbbell Step-Up
1 Set x 40 Reps
Barbell Shrug
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Calf Machine Shoulder Shrug
1 Set x 40 Reps
Cable Side Bend
5 Sets x 10 Reps
Dumbbell Side Bend
5 Sets x 10 Reps
Side Plank
3 Sets x 10 Reps
Abdominal Hip Roll
3 Sets x 10 Reps
Weight Plate Russian Twist
5 Sets x 10 Reps
Stationary Bike
1 Set
Day 3
Back + Core
Est. 162 min
14 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable Rope Face Pull
1 Set x 40 Reps
Cable Side Bend
7 Sets x 10 Reps
Plank
3 Sets
Frog Sit-Up
3 Sets x 10 Reps
Side Plank
3 Sets x 10 Reps
Hundreds
3 Sets x 10 Reps
Walking
1 Set
Day 4
Quads + Calves + Lower core
Est. 110 min
11 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Prisoner Squat
1 Set x 40 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Smith Machine Single-Leg Calf Raise
5 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 40 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Air Bike
5 Sets x 10 Reps
Scissor Kick
5 Sets x 10 Reps
Walking
1 Set
Day 5
Shoulders + Biceps + Front Core
Est. 172 min
16 exercises
Leverage Shoulder Press
4 Sets x 5 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Rope Face Pull
1 Set x 40 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 5 Reps
Cable V Bar Pulldown
3 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
1 Set x 40 Reps
Crunch
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Rotational Crunch
3 Sets x 10 Reps
V-Up
3 Sets x 10 Reps
Hundreds
3 Sets x 10 Reps
Stationary Bike
1 Set
Day 6
Deadlift Saturdays
Est. 46 min
4 exercises
Barbell Deadlift
5 Sets x 12,10,8,6,4 Reps
Trap Bar Deadlift
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Cable Deadlift
2 Sets x 30 Reps
