Strength and Hypertrophy Routine

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6 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Similar to a P.H.U.L schedule, but adapted to be flexible for schedule. 3 power exercise sessions, followed by 3 hypertrophy exercise sessions. Ideal the power routine is done one week, and the hypertrophy routine the following week. 65-85% of 1 RM for Hypertrophy days, 3-4 sets of 8-12 reps. 85-100+% of 1RM for Strength, 3-4 sets of 2-6 reps.

Power: Chest and Triceps 6 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s

Power: Back and Biceps 7 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Rope Seated Row	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Seated Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Power: Shoulders and Legs 8 exercises, 0 min

Barbell Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s

Hypertrophy: Check and Triceps 6 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s

Hypertrophy: Back and Biceps 7 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Rope Seated Row	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Seated Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s

Hypertrophy: Shoulders and Legs 8 exercises, 0 min

Barbell Squat	3x4 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s