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Start This Plan

Hope Strength Training

6 Weeks / 3 Days per Week / Intermediate

Start This Plan

Hope Strength Training

6 Weeks / 3 Days per Week / Intermediate

Hope Strength Training

6 Weeks / 3 Days per Week / Intermediate

Workout Goals

Equipment Needed

Dumbbells
Flat Bench
Barbell
Cable Machine
Box
Incline Bench
Fitness Ball
Exercise Mat
Weight Plates
Wall
Resistance Band
Partner
Step Platform
Glute Hamstring Raise Machine
Medicine Ball
Cones

Show All

Day 1
Day 2
Day 3

Day 1

notes & alternates | Print Workout | Print Plan

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

	Exercise	Sets	Distance	Reps	Weight	Rest
	Z Cone Agility Drill Calves / Beginner	Z Cone Agility Drill 6 sets, , 01:00 rest	6	--:--:--			01:00
	Pistol Squat to Bench Quads / Intermediate	Pistol Squat to Bench 2 sets, 6 reps	2		6		--:--
	Bench Glute Lift Glutes / Intermediate	Bench Glute Lift 2 sets, 12 reps	2		12		--:--
	3 Way Ham Press Hamstrings / Intermediate	3 Way Ham Press 2 sets, 9 reps	2		9		--:--
	Dumbbell Step-Up Quads / Intermediate	Dumbbell Step-Up 3 sets, 6 reps	3		6	--	--:--
Load: 25-25
	Manual 4-Way Neck Neck / Very Easy	Manual 4-Way Neck 3 sets, 10 reps	3		10		--:--
	Single-Arm Lat Pulldown Middle Back / Intermediate	Single-Arm Lat Pulldown 3 sets, 12 reps	3		12	--	--:--
Keiser- 3 sets both arms- Load: 25-25
	Bench Press Chest / Beginner	Bench Press 4 sets, 8 reps	4		8	--	--:--
Load: 70-75
	Romanian Deadlift Hamstrings / Intermediate	Romanian Deadlift 4 sets, 6 reps	4		6	--	--:--
Load: 140-150
	Incline Figure 8 Cuban Press Shoulders / Beginner	Incline Figure 8 Cuban Press 4 sets, 6 reps	4		6	--	--:--
	Dumbbell Curl to Press Biceps / Beginner	Dumbbell Curl to Press 3 sets, 8 reps	3		8	--	--:--
Load: 15-15
	Advantage Position Oscillatory Glute Hamstring Hamstrings / Beginner	Advantage Position Oscillatory Glute Hamstring 3 sets, 6 reps	3		6		--:--
	One-Arm Rope Tricep Pushdown Triceps / Intermediate	One-Arm Rope Tricep Pushdown 3 sets, 9,7,5 reps	3		9,7,5	--	--:--
3 sets both arm. Load: 10-10
	Wall Sit Quads / Intermediate	Wall Sit 1 sets, 00:02:00	1	00:02:00			--:--
	Reverse-Grip Isometric Chest Hold Chest / Beginner	Reverse-Grip Isometric Chest Hold 1 sets, 00:02:00	1	00:02:00			--:--

normal
superset
alternate
circuit

Log this Workout

Primary
Secondary

Muscles Worked

Primary
Secondary

Day 2

notes & alternates | Print Workout | Print Plan

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

	Exercise	Sets	Distance	Reps	Weight	Rest
	Pro Agility 5 10 5 Drill Calves / Beginner	Pro Agility 5 10 5 Drill 6 sets, , 01:00 rest	6	--:--:--			01:00
	Bench Glute Lift Glutes / Intermediate	Bench Glute Lift 2 sets, 10 reps	2		10		--:--
Both Legs for 2 Sets
	Barbell Glute Bridge Glutes / Intermediate	Barbell Glute Bridge 2 sets, 12 reps	2		12	--	--:--
	3 Way Ham Press Hamstrings / Intermediate	3 Way Ham Press 2 sets, 9 reps	2		9		--:--
Both Legs for 2 Sets
	Single Leg Back Squat Quads / Intermediate	Single Leg Back Squat 4 sets, 6 reps	4		6	--	--:--
Both Legs for 2 Sets. Load: 60-65
	Manual 4-Way Neck Neck / Very Easy	Manual 4-Way Neck 4 sets, 10 reps	4		10		--:--
	Close Leg RDL with Twisting Row Lats / Expert	Close Leg RDL with Twisting Row 4 sets, 8 reps	4		8	--	--:--
Load: 20-20
	Dumbbell Bench Press Chest / Beginner	Dumbbell Bench Press 4 sets, 6 reps	4		6	--	--:--
Load: 25-30
	Manual 4-Way Neck Neck / Very Easy	Manual 4-Way Neck 4 sets, 10 reps	4		10		--:--
	Resistance Band Ankle Twist Ankles / Very Easy	Resistance Band Ankle Twist 4 sets, 10 reps	4		10		--:--
	Advantage Position Oscillatory Glute Hamstring Hamstrings / Beginner	Advantage Position Oscillatory Glute Hamstring 3 sets, 6 reps	3		6		--:--
	Standing Resistance Band Hip Flexion Hip Flexors / Intermediate	Standing Resistance Band Hip Flexion 3 sets, 10 reps	3		10		--:--
Band Medium- Both Legs for 2 Sets.
	Groin Ball Squeeze Groin / Beginner	Groin Ball Squeeze 3 sets, 9,7,5 reps	3		9,7,5		--:--
Increase Weight
	Wall Sit Quads / Intermediate	Wall Sit 1 sets, 00:02:00	1	00:02:00			--:--
	Reverse-Grip Isometric Chest Hold Chest / Beginner	Reverse-Grip Isometric Chest Hold 1 sets, 00:02:00	1	00:02:00			--:--

normal
superset
alternate
circuit

Log this Workout

Primary
Secondary

Muscles Worked

Primary
Secondary

Day 3

notes & alternates | Print Workout | Print Plan

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

	Exercise	Sets	Distance	Reps	Weight	Rest
	Barbell Glute Bridge Glutes / Intermediate	Barbell Glute Bridge 2 sets, 8 reps	2		8	--	--:--
	Pistol Squat to Bench Quads / Intermediate	Pistol Squat to Bench 2 sets, 6 reps	2		6		--:--
Both Legs for 2 Sets
	3 Way Ham Press Hamstrings / Intermediate	3 Way Ham Press 2 sets, 9 reps	2		9		--:--
Both Legs for 2 Sets
	Walking Dumbbell Lunge Quads / Intermediate	Walking Dumbbell Lunge 4 sets, 8 reps	4		8	--	--:--
Both Legs for 4 Sets. Load: 50-55
	Manual 4-Way Neck Neck / Very Easy	Manual 4-Way Neck 4 sets, 8 reps	4		8		--:--
	Squatting One Arm Lat Row Lats / Beginner	Squatting One Arm Lat Row 4 sets, 8 reps	4		8		--:--
Keiser- Both Arms for 4 Sets. Load 20-20
	Incline Dumbbell Bench Press Chest / Beginner	Incline Dumbbell Bench Press 4 sets, 10 reps	4		10	--	--:--
Load: 20-25
	Infraspinatus Shoulders / Beginner	Infraspinatus 4 sets, 12 reps	4		12	--	--:--
	Barbell Curl Biceps / Beginner	Barbell Curl 4 sets, 10 reps	4		10	--	--:--
Load: 30-30
	Arnold Press Shoulders / Intermediate	Arnold Press 3 sets, 8 reps	3		8	--	--:--
Load: 15-15
	Swiss Ball Hamstring Curl Hamstrings / Intermediate	Swiss Ball Hamstring Curl 3 sets, 10 reps	3		10		--:--
	Reverse-Grip Tricep Pushdown Triceps / Beginner	Reverse-Grip Tricep Pushdown 3 sets, 9,7,5 reps	3		9,7,5	--	--:--
Both Arms for 3 Sets. Load: 35-40
	Wall Sit Quads / Intermediate	Wall Sit 1 sets, 00:02:00	1	00:02:00			--:--
	Reverse-Grip Isometric Chest Hold Chest / Beginner	Reverse-Grip Isometric Chest Hold 1 sets, 00:02:00	1	00:02:00			--:--