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gym routine by Alanis Carrera - Hypelist
gym routine
Alanis Carrera - Updated 11/12/25
hi everyone! my routine is focused on hypertrophy for the lower body and strength for the upper body. i hope you like it!
glutes
hip thrust
4x6-8
romanian deadlifts
4x6-8
step up
3x8-10 per side
cable kickback
3x12-15 per side
pull day
pull-ups
4x5-8
lat pull-down
3x10-12
barbell row
3x8-10
Website
https://www.instagram.com/reel/DHBmursNVsx/?igsh=NXNxMDFzNno0ZzRw
face pulls
3x12
Website
https://www.instagram.com/reel/DHBmorRogLo/?igsh=cWRieDI1Z2d2bzQw
barbell curl
3x12
Website
https://pin.it/CFe5f5McT
hammer curl
3x12
quads
squat
4x8-10
leg press
3x10-12
bulgarian split squat
3x10 per side
leg extension
3x12-15
abductor machine
3x15-20
push day
bench press
4x6-8
dumbbell incline press
3x8-10
Website
https://pin.it/3YzReVr2b
shoulder press
3x8-10
lateral raises
3x12-15
dips
3x12
Website
https://youtube.com/shorts/bu4kKnVGEY0?si=YyQRhw0IXNDoaV2G
tricep pushdown
3x12
glutes + hammies
hip thrust
4x10-12
good morning
3x10-12
cable kickback
3x12-15 per side
seated leg curl
3x12-15
abductor machine
2x20-25
core + cardio
Website
Website
