Program
General
Advanced
Machine strength
Plan Details
The Program routine by ahellman2 is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Legs
Est. 240 min
28 exercises
Treadmill Running
1 Set
Barbell Squat
5 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Barbell Step-Up
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbell Box Step
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Stationary Bike
1 Set
Dumbbell Step-Up
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Step up reverse lunge
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Seated Calf Raise Toes Out
4 Sets x 12 Reps
Goblet Reverse Squat
4 Sets x 12 Reps
Wall Sit
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Romanian One Leg Deadlift
4 Sets x 12 Reps
Stationary Bike
1 Set
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Hip Abduction
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Tue
Chest, Biceps
Est. 188 min
23 exercises
Jump Rope
1 Set
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Push-Up
3 Sets x 20 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Decline Close-Grip Bench To Skull Crusher
4 Sets x 10 Reps
Dual Dumbbell Neutral Grip Bench Press
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Incline Fly
5 Sets x 14 Reps
Machine Dip
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Machine Incline Chest Press
5 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Dumbbell Standing Chest Fly
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Wed
Back, triceps, core
Est. 240 min
36 exercises
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Neutral grip pullup
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 2 Reps
Frame Deadlift
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Incline Skull Crusher
4 Sets x 10 Reps
Strict Dip
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Seated Row Wide Grip
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Barbell Incline Bench Press (Close Grip)
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Thu
Shoulders, Traps, Core
Est. 185 min
25 exercises
Barbell Push Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
4s Shoulder Shrug
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Single Seated Dumbbell Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
three way count
4 Sets x 10 Reps
2s shoulder shrug
4 Sets x 10 Reps
Seated Rear Delt Machine
4 Sets x 10 Reps
Shoulder Shocker
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Sat
Back, Biceps, Core
Est. 240 min
32 exercises
Rowing
1 Set
Barbell Deadlift
4 Sets x 3 Reps
Machine Seated Row
4 Sets x 13 Reps
Pull-Up
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Circle Frame Deadlift
4 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 13 Reps
Dumbbell Alternating Preacher Curl (Hammer)
4 Sets x 4 Reps
Pull-Up (Hammer Grip)
4 Sets x 10 Reps
Seated Rear Delt Machine
4 Sets x 5 Reps
Core Circuit
3 Sets
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Cable Standing Curl
4 Sets x 13 Reps
Leverage Machine High Row
4 Sets x 13 Reps
Dumbbell One-Arm Row
4 Sets x 13 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Neutral Grip Pull Ups
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Cable Seated Row Wide Grip
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable One-Arm Preacher Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Machine Low Iso Row
4 Sets x 10 Reps
T Bar Close Grip
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Sun
Chest, Triceps
Est. 240 min
35 exercises
Jump Rope
1 Set
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Straight Arm Crossover
4 Sets x 15 Reps
Strict Dip
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Barbell Incline Bench Press (Close Grip)
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Close Grip Bench Press
4 Sets x 13 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Incline Skull Crusher
4 Sets x 10 Reps
Barbell Close Grip Incline Press
4 Sets x 13 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Machine Super Incline Press
4 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 10 Reps
Machine Incline Chest Press
4 Sets x 10 Reps
Dumbbell Seated Behind the Head Triceps Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Any
Cardio
Est. 235 min
6 exercises
Treadmill Running
1 Set
Walking
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Aerobics
1 Set
Step Machine
1 Set
Any
Core
Est. 40 min
6 exercises
Plank
3 Sets
Core Circuit
4 Sets
Bird Dog
4 Sets
bridge
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
