Max Growth & Conditioning Plan
General
Intermediate
None
Plan Details
The Max Growth & Conditioning Plan routine by sripple6 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Weekly Split: Day 1: Upper Body Push & Triceps Focus Day 2: Lower Body Strength & Kettlebell Circuit Day 3: Active Recovery or Complete Rest Day 4: Upper Body Pull & Biceps Focus Day 5: Full-Body Kettlebell Metabolic Circuit Day 6 & 7: Rest
Routine detail
Day 1
Upper Body Push & Triceps Focus
Est. 49 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Arnold Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Day 2
Lower Body Strength & Circuit
Est. 58 min
6 exercises
Smith Machine Bench Squat
4 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 12 Reps
Kettlebell Bulgarian Split Squat
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Day 3
Upper Body Pull & Biceps Focus
Est. 51 min
6 exercises
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Chin-Up (Close Grip)
4 Sets x 5 Reps
Kettlebell High Pull
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Day 4
Full-Body Kettlebell Metabolic Circuit
Est. 58 min
6 exercises
Kettlebell Swing
5 Sets x 15 Reps
Kettlebell Goblet Squat
5 Sets x 10 Reps
Kettlebell Clean & Press
5 Sets x 8 Reps
Kettlebell Windmill
5 Sets x 8 Reps
Kettlebell Sit-up to Press
5 Sets x 10 Reps
Kettlebell Kneeling Halo
5 Sets x 10 Reps
