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Hope Strength Training

6 Weeks / 3 Days per Week / Intermediate

0 ratings
Hope Strength Training

Hope Strength Training

6 Weeks / 3 Days per Week / Intermediate

0 ratings

Hope Strength Training

6 Weeks / 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
Calves / Beginner
6 sets, , 01:00 rest
6 --:--:-- 01:00
Quads / Intermediate
2 sets, 6 reps
2 6 --:--
Glutes / Intermediate
2 sets, 12 reps
2 12 --:--
Hamstrings / Intermediate
2 sets, 9 reps
2 9 --:--
Quads / Intermediate
3 sets, 6 reps
3 6 -- --:--
Neck / Very Easy
3 sets, 10 reps
3 10 --:--
Middle Back / Intermediate
3 sets, 12 reps
3 12 -- --:--
Chest / Beginner
4 sets, 8 reps
4 8 -- --:--
Hamstrings / Intermediate
4 sets, 6 reps
4 6 -- --:--
Shoulders / Beginner
4 sets, 6 reps
4 6 -- --:--
Biceps / Beginner
3 sets, 8 reps
3 8 -- --:--
Hamstrings / Beginner
3 sets, 6 reps
3 6 --:--
Triceps / Intermediate
3 sets, 9,7,5 reps
3 9,7,5 -- --:--
Quads / Intermediate
1 sets, 00:02:00
1 00:02:00 --:--
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
Exercise Sets Distance Time Reps Weight Rest
Calves / Beginner
6 sets, , 01:00 rest
6 --:--:-- 01:00
Glutes / Intermediate
2 sets, 10 reps
2 10 --:--
Glutes / Intermediate
2 sets, 12 reps
2 12 -- --:--
Hamstrings / Intermediate
2 sets, 9 reps
2 9 --:--
Quads / Intermediate
4 sets, 6 reps
4 6 -- --:--
Neck / Very Easy
4 sets, 10 reps
4 10 --:--
Lats / Expert
4 sets, 8 reps
4 8 -- --:--
Chest / Beginner
4 sets, 6 reps
4 6 -- --:--
Neck / Very Easy
4 sets, 10 reps
4 10 --:--
Ankles / Very Easy
4 sets, 10 reps
4 10 --:--
Hamstrings / Beginner
3 sets, 6 reps
3 6 --:--
Hip Flexors / Intermediate
3 sets, 10 reps
3 10 --:--
Groin / Beginner
3 sets, 9,7,5 reps
3 9,7,5 --:--
Quads / Intermediate
1 sets, 00:02:00
1 00:02:00 --:--
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
Exercise Sets Distance Time Reps Weight Rest
Glutes / Intermediate
2 sets, 8 reps
2 8 -- --:--
Quads / Intermediate
2 sets, 6 reps
2 6 --:--
Hamstrings / Intermediate
2 sets, 9 reps
2 9 --:--
Quads / Intermediate
4 sets, 8 reps
4 8 -- --:--
Neck / Very Easy
4 sets, 8 reps
4 8 --:--
Lats / Beginner
4 sets, 8 reps
4 8 --:--
Chest / Beginner
4 sets, 10 reps
4 10 -- --:--
Shoulders / Beginner
4 sets, 12 reps
4 12 -- --:--
Biceps / Beginner
4 sets, 10 reps
4 10 -- --:--
Shoulders / Intermediate
3 sets, 8 reps
3 8 -- --:--
Hamstrings / Intermediate
3 sets, 10 reps
3 10 --:--
Triceps / Beginner
3 sets, 9,7,5 reps
3 9,7,5 -- --:--
Quads / Intermediate
1 sets, 00:02:00
1 00:02:00 --:--
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

12 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

12 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

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