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Hope Strength Training

6 Week / 3 Days per Week / Intermediate

0 ratings
Hope Strength Training

Hope Strength Training

6 Week / 3 Days per Week / Intermediate

0 ratings

Hope Strength Training

6 Week / 3 Days per Week / Intermediate

0 ratings

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Cable Machine
  • Box
  • Incline Bench
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
6 sets, , 01:00 rest
6 --:--:-- 01:00
Default
Quads / Intermediate
2 sets, 6 reps
2 6 --:--
Default
Glutes / Intermediate
2 sets, 12 reps
2 12 --:--
Default
Hamstrings / Intermediate
2 sets, 9 reps
2 9 --:--
Default
Quads / Intermediate
3 sets, 6 reps
3 6 -- --:--
Default
Neck / Very Easy
3 sets, 10 reps
3 10 --:--
Default
Middle Back / Intermediate
3 sets, 12 reps
3 12 -- --:--
Default
Chest / Beginner
4 sets, 8 reps
4 8 -- --:--
Default
Hamstrings / Intermediate
4 sets, 6 reps
4 6 -- --:--
Default
Shoulders / Beginner
4 sets, 6 reps
4 6 -- --:--
Default
Biceps / Beginner
3 sets, 8 reps
3 8 -- --:--
Default
Hamstrings / Beginner
3 sets, 6 reps
3 6 --:--
Default
Triceps / Intermediate
3 sets, 9,7,5 reps
3 9,7,5 -- --:--
Default
Quads / Intermediate
1 sets, 00:02:00
1 00:02:00 --:--
Default
Chest / Beginner
1 sets, 00:02:00
1 00:02:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Dumbbell Step Up- Load: 25-25

Single-Arm Lat Pulldown- Keiser- 3 sets both arms- Load: 25-25

Bench Press- Load: 70-75

Romanian Deadlift- Load: 140-150

Dumbbell Curl to Press- Load: 15-15

One-Arm Rope Tricep Pushdown- 3 sets both arms. Load: 10-10

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Abs secondary Outer thighs secondary Traps secondary Shins secondary Shoulders primary Chest primary Biceps primary Triceps primary Quads primary Hamstrings primary Lats primary Ankles primary Hip flexors primary Middle back primary Glutes primary Groin primary Calves primary Neck primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
6 sets, , 01:00 rest
6 --:--:-- 01:00
Default
Glutes / Intermediate
2 sets, 10 reps
2 10 --:--
Default
Glutes / Intermediate
2 sets, 12 reps
2 12 -- --:--
Default
Hamstrings / Intermediate
2 sets, 9 reps
2 9 --:--
Default
Quads / Intermediate
4 sets, 6 reps
4 6 -- --:--
Default
Neck / Very Easy
4 sets, 10 reps
4 10 --:--
Default
Lats / Expert
4 sets, 8 reps
4 8 -- --:--
Default
Chest / Beginner
4 sets, 6 reps
4 6 -- --:--
Default
Neck / Very Easy
4 sets, 10 reps
4 10 --:--
Default
Ankles / Very Easy
4 sets, 10 reps
4 10 --:--
Default
Hamstrings / Beginner
3 sets, 6 reps
3 6 --:--
Default
Hip Flexors / Intermediate
3 sets, 10 reps
3 10 --:--
Default
Groin / Beginner
3 sets, 9,7,5 reps
3 9,7,5 --:--
Default
Quads / Intermediate
1 sets, 00:02:00
1 00:02:00 --:--
Default
Chest / Beginner
1 sets, 00:02:00
1 00:02:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Bench Glute Lift- Both Legs for 2 Sets.

3 Way Ham Press- Both Legs for 2 Sets.

Single Leg Back Squat- Both Legs for 4 Sets. Load: 60-65

Close Leg RDL with Twisting Row- Load: 20-20

Dumbbell Bench Press- Load: 25-30

Standing Resistance Band Hip Flexion- Band Medium- Both Legs for 2 Sets

Groin Ball Squeeze- Increase Weight

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Abs secondary Outer thighs secondary Traps secondary Shins secondary Shoulders primary Chest primary Biceps primary Triceps primary Quads primary Hamstrings primary Lats primary Ankles primary Hip flexors primary Middle back primary Glutes primary Groin primary Calves primary Neck primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Glutes / Intermediate
2 sets, 8 reps
2 8 -- --:--
Default
Quads / Intermediate
2 sets, 6 reps
2 6 --:--
Default
Hamstrings / Intermediate
2 sets, 9 reps
2 9 --:--
Default
Quads / Intermediate
4 sets, 8 reps
4 8 -- --:--
Default
Neck / Very Easy
4 sets, 8 reps
4 8 --:--
Default
Lats / Beginner
4 sets, 8 reps
4 8 --:--
Default
Chest / Beginner
4 sets, 10 reps
4 10 -- --:--
Default
Shoulders / Beginner
4 sets, 12 reps
4 12 -- --:--
Default
Biceps / Beginner
4 sets, 10 reps
4 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 8 reps
3 8 -- --:--
Default
Hamstrings / Intermediate
3 sets, 10 reps
3 10 --:--
Default
Triceps / Beginner
3 sets, 9,7,5 reps
3 9,7,5 -- --:--
Default
Quads / Intermediate
1 sets, 00:02:00
1 00:02:00 --:--
Default
Chest / Beginner
1 sets, 00:02:00
1 00:02:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Pistol Squat to Bench- Both Legs for 2 Sets.

3 Way Ham Press- Both Legs for 2 Sets.

Walking Dumbbell Lunge- Both Legs for 4 Sets. Load: 50-55

Squatting One Arm Lat Row- Keiser- Both Arms for 4 Sets. Load 20-20

Incline Dumbbell Bench Press- Load: 20-25

Barbell Curl- Load 30-30

Arnold Press- Load 15-15

Reverse-Grip Tricep Pushdown- Both Arms for 3 Sets. Load: 35-40

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Lower back secondary Abs secondary Outer thighs secondary Traps secondary Shins secondary Shoulders primary Chest primary Biceps primary Triceps primary Quads primary Hamstrings primary Lats primary Ankles primary Hip flexors primary Middle back primary Glutes primary Groin primary Calves primary Neck primary Muscles diagram

9 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Cable Machine
  • Box
  • Incline Bench
Show All

No Reviews yet.

Hope Strength Training

9 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Barbell
  • Cable Machine
  • Box
  • Incline Bench
Show All