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Total Chaos Weightlifting
General
Intermediate
Machine strength
Plan Details
The Total Chaos Weightlifting routine by jaysonechoes is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Start with the cardio, do each superset 5 times, take a 3 min break between circuits. Aims to combine powerlifting, bodybuilding. and crossfit methodologies.
Routine detail
Day 1
Chest/ Arms ALPHA
Est. 78 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
5 Sets x 5 Reps
EZ Bar Curl
5 Sets x 12 Reps
Dumbbell One-Arm Hammer Press
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Barbell Bench Press (Wide Grip)
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 12 Reps
Dumbbell One-Arm Fly
5 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 12 Reps
Day 2
Back/ Shoulders ALPHA
Est. 80 min
10 exercises
Treadmill Running
1 Set
Barbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell One-Arm Front Raise
5 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Barbell Push Press
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Cable Rope Deltoid Row
5 Sets x 12 Reps
Day 3
Legs/ Abs ALPHA
Est. 111 min
9 exercises
Treadmill Running
1 Set
Barbell Squat
5 Sets x 5 Reps
Parallel Bar Hip Raise
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 12 Reps
Plank
5 Sets
Barbell Deadlift
5 Sets x 5 Reps
Reverse Crunch
5 Sets x 20 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Dumbbell Side Bend
5 Sets x 12 Reps
Day 4
Arms/ Chest OMEGA
Est. 81 min
9 exercises
Treadmill Running
1 Set
EZ Bar Tricep Extension
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Cable Pulldown Bicep Curl
5 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
5 Sets x 12 Reps
Dumbbell Concentration Curl
5 Sets x 12 Reps
Barbell Decline Bench Press
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Dumbbell Decline One-Arm Hammer Press
5 Sets x 12 Reps
Day 5
Shoulders/ Back OMEGA
Est. 81 min
9 exercises
Treadmill Running
1 Set
Dumbbell Seated Arnold Press
5 Sets x 12 Reps
Barbell Romanian Deadlift
5 Sets x 12 Reps
Barbell Upright Row
5 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 12 Reps
Cable Deltoid Raise
5 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 12 Reps
Barbell Behind the Back Shrug
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Day 6
Legs/ Abs OMEGA
Est. 125 min
9 exercises
Treadmill Running
1 Set
Barbell Lunge
5 Sets x 12 Reps
Air Bike
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Decline Crunch
15 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Plank
5 Sets
Barbell Stiff-Leg Deadlift
5 Sets x 12 Reps
Weighted Trunk Rotation
5 Sets x 12 Reps
