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5X5/Bodybuilding Hybrid Routine
General
Intermediate
Machine strength
Plan Details
The 5X5/Bodybuilding Hybrid Routine routine by willcoffman is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine incorporates the '5X5' routine with some other lifts that target the body in a more specific fashion. I use 3 days for the '5X5' routine and on the days in between I programmed relatively typical bodybuilding exercises. Great for strength/size/mass focus as well as some cardio and isolation exercises.
Routine detail
Day 1
S, BP, BR
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 2
Back, Legs, Arms
Est. 101 min
17 exercises
Barbell Deadlift
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Upright Row
3 Sets x 8 Reps
Machine Leg Press
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Barbell Bench Squat
3 Sets x 8 Reps
Lateral Raise Tri-Set
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Lat Pulldown 21s
3 Sets x 8 Reps
Barbell Sit-Ups
5 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 10 Reps
Romanian deadlift row
3 Sets x 8 Reps
Cable Reverse Curl
2 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Day 3
S, OP, D
Est. 21 min
3 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Day 4
Calves, Chest, Shoulders
Est. 137 min
21 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Standing Calf Raise
2 Sets x 25 Reps
Barbell Deadlift
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 25 Reps
Machine Fly
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Bench Push-Up
2 Sets x 20 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Bench Squat
4 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Chin-Up with Knee Raise
1 Set x 20 Reps
Cable Shoulder Extension
1 Set x 20 Reps
Cable Cross-Over
2 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Tri Set
2 Sets x 7 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
5 Sets x 20 Reps
Cable Upright Row
2 Sets x 12 Reps
Barbell Shrug
2 Sets x 15 Reps
Day 5
S, BP, BR
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
