Coach britz Summer eletro hits

by Daniel Cunha

Program Description

Hypertrophy

Program Overview

Level
Intermediate
Goal
Muscle, Strength, Bodyweight Fitness
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Mar 27, 2026 08:24
Last Edited
Mar 28, 2026 07:26

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

9.6%

Triceps

9.6%

Biceps

9.4%

Glutes

8.9%

Middle Delts

8.2%

Quadriceps

8.2%

Front Delts

7.7%

Upper Back

6.5%

Lats

5.3%

Abs

5%

Calves

4.8%

Forearms

4.3%

Rear Delts

3.8%

Chest

3.8%

Lower Back

2.9%

Abductors

1%

Adductors

1%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Pull-Up (Neutral Grip, Weighted)

3

-

2

Single Arm Row (Dumbbell)

3

-

3

Seated Wide-Grip Row (Cable)

2

-

4

Preacher Curl (Machine)

3

-

5

Hammer Curl (Dumbbell)

2

-

6

Reverse Wrist Curl (Barbell)

2

-

7

Lateral Raise (Dumbbell)

3

-

Day 2

1

Calf Raise (Machine)

4

-

2

Deadlift (Barbell)

4

-

3

Split Squat (Smith Machine)

2

-

4

Hamstring Curl

3

-

5

Hip Abductor (Machine)

2

-

6

Shoulder Press (Machine)

3

-

7

Pec Deck (Machine)

3

-

8

Dip (Assisted)

2

-

Day 3

1

Tricep Extension (Cable)

4

-

2

Tricep Extension (Machine)

3

-

3

Overhead Tricep Extension (Dumbbell)

2

-

4

Bicep Curl (EZ Bar)

3

-

5

Abs Crunch (Machine)

3

-

6

Calf Raise (Machine)

3

-

7

Lateral Raise (Dumbbell)

3

-

Day 4

1

Seated Calf Raise

3

-

2

Squat (Barbell)

4

-

3

Split Squat (Smith Machine)

2

-

4

Leg Extension

2

-

5

Hamstring Curl

2

-

6

Wide Grip Lat Pulldown

3

-

7

Preacher Curl (Machine)

3

-

Day 5

1

Deadlift (Barbell)

3

-

2

Shoulder Press (Machine)

3

-

3

Pec Deck (Machine)

3

-

4

Lateral Raise (Cable)

4

-

5

Tricep Pushdown (Cable)

3

-

6

Rear Delt Fly (Cable)

3

-

7

Reverse Bicep Curl (EZ Bar)

3

-

Day 1

1

Pull-Up (Neutral Grip, Weighted)

3 Sets

-

2

Single Arm Row (Dumbbell)

3 Sets

-

3

Seated Wide-Grip Row (Cable)

2 Sets

-

4

Preacher Curl (Machine)

3 Sets

-

5

Hammer Curl (Dumbbell)

2 Sets

-

6

Reverse Wrist Curl (Barbell)

2 Sets

-

7

Lateral Raise (Dumbbell)

3 Sets

-

Day 2

1

Calf Raise (Machine)

4 Sets

-

2

Deadlift (Barbell)

4 Sets

-

3

Split Squat (Smith Machine)

2 Sets

-

4

Hamstring Curl

3 Sets

-

5

Hip Abductor (Machine)

2 Sets

-

6

Shoulder Press (Machine)

3 Sets

-

7

Pec Deck (Machine)

3 Sets

-

8

Dip (Assisted)

2 Sets

-

Day 4

1

Seated Calf Raise

3 Sets

-

2

Squat (Barbell)

4 Sets

-

3

Split Squat (Smith Machine)

2 Sets

-

4

Leg Extension

2 Sets

-

5

Hamstring Curl

2 Sets

-

6

Wide Grip Lat Pulldown

3 Sets

-

7

Preacher Curl (Machine)

3 Sets

-

Day 5

1

Deadlift (Barbell)

3 Sets

-

2

Shoulder Press (Machine)

3 Sets

-

3

Pec Deck (Machine)

3 Sets

-

4

Lateral Raise (Cable)

4 Sets

-

5

Tricep Pushdown (Cable)

3 Sets

-

6

Rear Delt Fly (Cable)

3 Sets

-

7

Reverse Bicep Curl (EZ Bar)

3 Sets

-

Day 3

1

Tricep Extension (Cable)

4 Sets

-

2

Tricep Extension (Machine)

3 Sets

-

3

Overhead Tricep Extension (Dumbbell)

2 Sets

-

4

Bicep Curl (EZ Bar)

3 Sets

-

5

Abs Crunch (Machine)

3 Sets

-

6

Calf Raise (Machine)

3 Sets

-

7

Lateral Raise (Dumbbell)

3 Sets

-