Workout Routine

Free

Powertrophy for Busy Bodies

by nsmith16

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This workout is an intentional, strength and hypertrophy mixed session. HIIT cardio and abs are performed twice per week on in-between lifting rest days.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Chest and Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
120 sec
2
85% TM
130 lbs
5
120 sec
3
85% TM
130 lbs
5
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bench press

3×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

incline bench press

3×10

push-ups

Set
Reps
Rest time
1
10 +
amrap
120 sec
2
10 +
amrap
120 sec
3
10 +
amrap
120 sec
4
10 +
amrap
120 sec

push-ups

4×10+

Weighted Dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec
2
–
–
10 +
amrap
120 sec
3
–
–
10 +
amrap
120 sec
4
–
–
10 +
amrap
120 sec

Weighted Dip

4×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

tricep pushdown

4×10

Back and Biceps

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
180 sec
2
85% TM
130 lbs
5
180 sec
3
85% TM
130 lbs
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

deadlift

3×5

pendlay row

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
8
120 sec
2
85% TM
130 lbs
8
120 sec
3
85% TM
130 lbs
8
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

pendlay row

3×8

Weighted Pull-Up

Set
Reps
Rest time
1
5 +
amrap
120 sec
2
5 +
amrap
120 sec
3
5 +
amrap
120 sec

Weighted Pull-Up

3×5+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

hammer curl

4×10

EZ Bar Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

EZ Bar Curls

4×10

Legs and Shoulders

squat

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
180 sec
2
85% TM
130 lbs
5
180 sec
3
85% TM
130 lbs
5
180 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

squat

3×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
85% TM
130 lbs
5
120 sec
2
85% TM
130 lbs
5
120 sec
3
85% TM
130 lbs
5
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

overhead press

3×5

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

leg extension

4×10

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

leg curl

4×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec

calf raise

4×15

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec

seated shoulder press

4×10