Weekly Workout 09

Weekly Workout 09

Strength + hypertrophy + conditioning finishers

• Day 1 – Upper Strength

• Day 2 – Lower Strength

• Day 3 – Conditioning + Core

• Day 4 – Upper Hypertrophy

• Day 5 – Lower Power + Athletic

Day 1 – Upper Strength

• Barbell Bench Press – 4x5

• Incline Dumbbell Press – 3x8

• Seated Dumbbell Shoulder Press – 3x8

• Weighted Dips – 3x8–10

• Lateral Raises – 3x15

  🔥 Finisher:

• Push-Up Ladder (1–10–1)

Day 2 – Lower Strength

• Back Squat – 4x5

• Romanian Deadlift – 3x8

• Walking Lunges – 3x10/leg

• Leg Curl – 3x12

• Standing Calf Raises – 4x15

  🔥 Finisher:

• Sled Push or Treadmill Incline Walk – 10 minutes

Day 3 – Conditioning + Core

Circuit (4 Rounds):

• Treadmill Sprint – 30 sec

• Kettlebell Swings – 15

• Burpees – 10

• Hanging Leg Raises – 12

  Rest 60 Sec

Day 4 – Upper Hypertrophy

• Pull-Ups – 4x8

• Barbell Rows – 4x8

• Lat Pulldown – 3x12

• Face Pulls – 3x15

• Barbell Curls – 3x10

• Hammer Curls – 3x12

  🔥 Finisher:

• Chin-Up Hold – Max Time x 2

Day 5 – Lower Power + Athletic

• Trap Bar Deadlift – 4x4

• Box Jumps – 4x5

• Bulgarian Split Squats – 3x8/leg

• Hip Thrusts – 3x10

• Plank Variations – 3 rounds

  🔥 Finisher:

• Treadmill Sprint Intervals – 8 rounds (20 sec sprint / 40 sec walk)