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5x5
General
Beginner
Machine strength
Plan Details
The 5x5 routine by willcoffman is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Back and Chest
Est. 42 min
5 exercises
Cable V Bar Pulldown
3 Sets x 15 Reps
Wide Grip Seated Row
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Crossover 21's
3 Sets x 21 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Day 2
Squat, Bench and Row
Est. 26 min
3 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Day 3
Biceps and Triceps
Est. 42 min
5 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Machine Calf Raise
4 Sets x 20 Reps
Day 4
Squat, Military Press and Deadlift
Est. 27 min
3 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Day 5
Shoulders and Abs
Est. 48 min
6 exercises
Barbell Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Sit-Ups
3 Sets x 10 Reps
Cable Kneeling Crunch
3 Sets x 20 Reps
Abdominal Hip Roll
3 Sets x 20 Reps
Leg Pull-In
3 Sets x 20 Reps
