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firstdivision's 5 Day In Season
General
Intermediate
None
Plan Details
The firstdivision's 5 Day In Season routine by firstdivision is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Workout 1 on Monday Workout 2 on Tuesday Workout 3 on Wednesday Workout 4 on Thursday Workout 5 on Friday Workout 6 on Saturday or Sunday For workout 1 and 4, increase by 5 lbs per workout day like other strength programs. The 1x10 should be your desired body weight on the bar. The 1X5 set is halfway between your body weight and your working 3x5 set. If you cannot move the bar at your body weight, then all sets are at your max weight. For workout 2&5 if you cannot do 30 seconds drop to 15 or 10 seconds until you can complete the routine. Then start adding 2 seconds per week. For yoga day (workout 3 & 6) I use P90X2 yoga disc.
Routine detail
Mon
Condition A
Est. 0 min
6 exercises
Bat Swing Rope
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Single-Leg Box Jump
3 Sets x 10 Reps
Decline Crunch
3 Sets x 20 Reps
Tue
Strength A
Est. 0 min
3 exercises
Barbell Bench Press
7 Sets x 10,10,5,5,5,5,5 Reps
Barbell Bent-Over Row
7 Sets x 10,10,5,5,5,5,5 Reps
Barbell Squat
7 Sets x 10,10,5,5,5,5,5 Reps
Wed
Agility
Est. 0 min
0 exercises
This day is empty
Thu
Condition B
Est. 0 min
0 exercises
This day is empty
Fri
Strength B
Est. 0 min
3 exercises
Barbell Military Press
7 Sets x 10,10,5,5,5,5,5 Reps
Weighted Pull-Up
7 Sets x 5,5,5,5,5,4,3 Reps
Barbell Deadlift
7 Sets x 5 Reps
