LiftR Workout plans

Strength plan
Strong man lifting a lot of weight
Hypertrophy plan
Ripped woman working out
Bodyweight plan
Man working out in the open
Example plan:
Help

In the table you can find an example of a workout plan, with detailed exercises for each session. (but keep in mind that this is nothing more than an example, it does not necessarily fit your body type, goals and needs)
Hypertrophy plan Target muscles 1. exercise 2. exercise 3. exercise 4. exercise 5. exercise 6. exercise 7. exercise
Day 1 Chest\Shoulders\Triceps Smith Machine 30° Incline Press 5 sets Shoulder Press Machine 4 sets Cable Flies 3 sets Triceps Overhead Cable Rope Extensions 4 sets Triceps Cable with Rope 3 sets Triceps Cable Pushdowns in front of Body 3 sets Forearm Extensions with Dumbbells 3 sets
Day 2 Back\Biceps Machine wide Grip Pulldowns 3 sets Cable narrow Grip Pulldowns 3 sets Machine wide Grip Rows 4 sets Lat Pullovers on Cable 3 sets EZ Bar Biceps Curls 3 sets Cable Bicep Curls behind the Back 3 sets Forearm Flexion with Dumbbells 3 sets
Day 3 Legs Squats 5 sets Romanian Deadlifts 3 sets Bulgarian split Squats 3 sets Lying Hamstring Curls 3 sets Sitting Quadriceps Extensions 3 sets Sitting Calf Raises 3 sets
Day 4 Rest day
Example exercise video:
Transcription for the video