Fall 2020 Strength-Pwer-Hypertrophy**
General
Advanced
Barbell
Plan Details
The Fall 2020 Strength-Pwer-Hypertrophy** routine by donnysteinbrugge is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Layne Norton Workout
Routine detail
Day 1
Strength
Est. 51 min
6 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Weighted (BALL)Fat Grip Pullups
5 Sets x 5 Reps
Core (Bridges)
4 Sets x 10 Reps
Day 2
Power
Est. 104 min
15 exercises
Dumbbell Shoulder Press
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Weighted (BALL)Fat Grip Pullups
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Bag of Body Parts
3 Sets x 10 Reps
Blackhole
3 Sets x 10 Reps
Wall Ups
3 Sets
Ring Ups
3 Sets
Flutter Kicks
3 Sets
Core (Bridges)
4 Sets x 15 Reps
Day 3
Missing Links (Arms)
Est. 172 min
20 exercises
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Barbell Rear Tricep Extension
4 Sets x 10 Reps
Barbell Tricep Press (Supine)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Wrist Roller
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Ring Ups
4 Sets
Core (Bridges)
4 Sets x 10 Reps
Flutter Kicks
4 Sets
Medicine Ball 360 Twist
4 Sets x 10 Reps
Wall Ups
4 Sets
Weighted Situp
4 Sets x 10 Reps
Plank
4 Sets
Hanging Knee Raise
4 Sets x 10 Reps
Day 4
Hypertrophy
Est. 83 min
11 exercises
Rogue (Fat Grip Ball) Pullups
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 15 Reps
Barbell Deep Squat
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Wall Ups
3 Sets
Ring Ups
3 Sets
Medicine Ball 360 Twist
3 Sets x 15 Reps
Flutter Kicks
3 Sets
Core (Bridges)
3 Sets x 15 Reps
Crunch
4 Sets x 10 Reps
Day 5
Speed & Agiity
Est. 138 min
18 exercises
Barbell Clean and Jerk
4 Sets x 10 Reps
Russian Get Up
4 Sets x 10 Reps
Ring Ups
4 Sets
Blackhole
4 Sets x 10 Reps
Sledge Strike
4 Sets x 10 Reps
Medicine Ball 360 Twist
4 Sets x 10 Reps
Rope Climb
4 Sets x 10 Reps
Heavybag
4 Sets x 10 Reps
Double End Bag
4 Sets x 10 Reps
Rubberband
4 Sets x 10 Reps
The Seven
4 Sets x 10 Reps
Wall Ups
4 Sets
Plank
4 Sets
Wall Ups
4 Sets
Ring Ups
4 Sets
Medicine Ball 360 Twist
4 Sets x 10 Reps
Flutter Kicks
4 Sets
Core (Bridges)
4 Sets x 10 Reps
