Jan 2025 Strength Builder
General
Intermediate
None
Plan Details
The Jan 2025 Strength Builder routine by tragland is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
the Strength routine is focused on the three main power lifts. Choose one of the exercises for the afternoon Cardio workouts.
Routine detail
Mon
Squat (Leg Focused)
Est. 45 min
5 exercises
Safety Bar Squats
5 Sets x 5 Reps
Sliding Reverse Barbell Lunge
4 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Alternating Leg Kneeling to Stand
3 Sets x 8 Reps
Tue
Pull-ups (Back Focus)
Est. 47 min
5 exercises
Weighted Pull-Up
5 Sets x 8 Reps
Split Grip Landmine Row
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Wed
Cardio and Core
Est. 37 min
6 exercises
Rowing
4 Sets
Stair Runs
4 Sets
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Single Arm Band Kettlebell Carry
4 Sets x 8 Reps
Thu
Bench (Chest and Tri Focus)
Est. 50 min
5 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Fri
Deadlift (Leg Focus)
Est. 44 min
5 exercises
Trap Bar Deadlift
5 Sets x 5 Reps
Wall Romanian Deadlift
4 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Sat
Shoulders (Hypertrophy Focus)
Est. 70 min
11 exercises
Barbell Seated Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Bent Over DB Rear Delt Row
3 Sets x 8 Reps
Barbell Landmine Kneeling One-Arm Press
3 Sets x 8 Reps
DB Hammer Upright Row
3 Sets x 8 Reps
Bent Rear Angle Fly
3 Sets x 8 Reps
Dumbbell Front Incline Raise
3 Sets x 8 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Trap Bar Shrugs
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Any
Evening Mobility (All days)
Est. 43 min
15 exercises
Dynamic Chest Stretch
2 Sets x 8 Reps
Cat Stretch
2 Sets x 8 Reps
Shoulder Stretch
2 Sets x 8 Reps
Quadricep Stretch
2 Sets x 8 Reps
Wall Calf Stretch
2 Sets x 8 Reps
Tricep Stretch
2 Sets x 8 Reps
Hip Stretch
2 Sets x 8 Reps
Bicep Stretch
2 Sets x 8 Reps
Seated Floor Hamstring Stretch
2 Sets x 8 Reps
Straddle Stretch
2 Sets x 8 Reps
Kneeling Forearm Stretch
2 Sets
Toe Touch Stretch
2 Sets x 8 Reps
Wide Leg Stretch
2 Sets
Lateral Stretch
2 Sets x 8 Reps
Hip Flexor Stretch
2 Sets x 8 Reps
Any
Mid-day Stretching (leg focused)
Est. 29 min
7 exercises
Toe Touch Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
pigeon stretch
3 Sets
Kneeling Hip Flexor
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Straddle Stretch
3 Sets x 8 Reps
Down Dog Calf Stretch
3 Sets
Any
Afternoon Cardio (Tues, Thur, & Sat Mor)
Est. 186 min
4 exercises
Treadmill Running
1 Set
Rowing
1 Set
Running
1 Set
Step Machine
1 Set
