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GET JACKED 5 DAY SPLIT
General
Beginner
None
Plan Details
The GET JACKED 5 DAY SPLIT routine by Dipozit_Ng is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
PUSH
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 10,8,5,5 Reps
Dumbbell Incline Bench Press
3 Sets x 10,8,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 16 Reps
Barbell Military Press
3 Sets x 5,10,10 Reps
Barbell Overhead Tricep Extension
3 Sets x 14,12,10 Reps
Weighted Tricep Dip
2 Sets x 15,11 Reps
Tue
PULL
Est. 0 min
7 exercises
Weighted Pull-Up
4 Sets x 5 Reps
Barbell Curl
3 Sets x 10,10,9 Reps
Barbell Row
4 Sets x 7,7,6,5 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12,13,13 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8,5,7 Reps
Wed
LEG
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 5,0,5,4,6 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Thu
-
Est. 0 min
0 exercises
This day is empty
Fri
UPPER HYPERTROPHY
Est. 0 min
7 exercises
Barbell Incline Bench Press
3 Sets x 10,10,4 Reps
Dumbbell Fly
3 Sets x 13,13,12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 5,4,4 Reps
T Bar Row
3 Sets x 12,6,6 Reps
Cable Shoulder Extension
3 Sets x 16,16,10 Reps
Sat
LOWER HYPERTROPHY
Est. 0 min
12 exercises
Barbell Deadlift
4 Sets x 6,5,6,4 Reps
Dumbbell Hamstring Curl
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 10,6,10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Dragon Flag
3 Sets x 7,7,6 Reps
Hanging Leg Raise
3 Sets x 12,11,8 Reps
Reverse Lunge Crossover
1 Set x 20 Reps
Bodyweight Walking Lunge
1 Set x 20 Reps
Bodyweight Squat
1 Set x 20 Reps
Jump Squat
1 Set x 10 Reps
Bodyweight Side Lunge
1 Set x 5 Reps
Sun
REST
Est. 0 min
0 exercises
This day is empty
