louis hypertrophy and endurance
General
Intermediate
Machine strength
Plan Details
The louis hypertrophy and endurance routine by louis.a.carrillo is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Hyper trophy and endurance focused split
Routine detail
Day 1
Pull 1
Est. 0 min
21 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Machine Assisted Pull-Up
6 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 5 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Kettlebell Alternating Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Incline Bench Row
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 2
Push 1
Est. 0 min
20 exercises
Leverage Chest Press
6 Sets x 8 Reps
Barbell Bench Press
6 Sets x 6 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Barbell Military Press
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Leverage Shoulder Press
5 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Leverage Incline Chest Press
5 Sets x 8 Reps
Cable fly
5 Sets x 8 Reps
Cable Shoulder Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Stationary Bike
3 Sets
Day 3
Leg 2
Est. 0 min
15 exercises
Smith Machine Bulgarian Split Squat
5 Sets x 8 Reps
Barbell Hip Thrust
5 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Hack Squat (Reverse Position)
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Single-Leg Hack Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Stationary Bike
3 Sets
Day 4
Pull 2
Est. 0 min
15 exercises
Pull-Up
3 Sets x 8 Reps
Machine Assisted Pull-Up
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Leverage Machine Iso Row
5 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Leverage Machine High Row
5 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Press
5 Sets x 8 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 8 Reps
Stationary Bike
3 Sets
Day 5
Push 2
Est. 0 min
20 exercises
Leverage Chest Press
5 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Machine Assisted Dip
4 Sets x 5 Reps
Machine Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Shoulder Press
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Day 6
Leg 1
Est. 0 min
14 exercises
Hack Squat
3 Sets x 8 Reps
Barbell Squat
8 Sets x 5 Reps
Hack Squat (Reverse Position)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 8 Reps
Barbell Single-Leg Squat
5 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 7
Deadlifts and accessories
Est. 0 min
2 exercises
Barbell Deadlift
7 Sets x 3 Reps
Back Hyperextension
3 Sets x 8 Reps
