Hyper / Strength
General
Advanced
Machine strength
Plan Details
The Hyper / Strength routine by DannyQuinn is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Mixture of hypertrophy / strength split.
Routine detail
Day 1
Upper Strength
Est. 43 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Day 2
Lower Strength
Est. 44 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Squat Jumps
3 Sets x 8 Reps
Day 3
Conditioning
Est. 39 min
6 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Ab Coaster Machine
3 Sets x 8 Reps
Sprint Intervals Treadmill
5 Sets x 8 Reps
Day 4
Upper Hypotrophy
Est. 46 min
6 exercises
Machine Incline Chest Press
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Day 5
Lower Hypotrophy
Est. 42 min
6 exercises
Barbell Front Squat
4 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Day 6
Conditioning
Est. 38 min
6 exercises
Ab Coaster Machine
3 Sets x 8 Reps
Rowing Intervals
3 Sets x 8 Reps
Sprint Intervals Treadmill
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
