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Ak Routine
General
Beginner
Barbell
Plan Details
The Ak Routine routine by cablemachine is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
week 3
Est. 63 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Day 1
week 4
Est. 66 min
7 exercises
Barbell Squat
4 Sets x 11 Reps
Barbell Bench Press
4 Sets x 11 Reps
Barbell Bent-Over Row
4 Sets x 11 Reps
Barbell Military Press
4 Sets x 11 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 11 Reps
Barbell Curl
4 Sets x 11 Reps
Machine Seated Calf Raise
4 Sets x 11 Reps
Day 1
week 5
Est. 68 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 1
week 1
Est. 58 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Day 1
week 2
Est. 61 min
7 exercises
Barbell Squat
4 Sets x 9 Reps
Barbell Bench Press
4 Sets x 9 Reps
Barbell Bent-Over Row
4 Sets x 9 Reps
Barbell Military Press
4 Sets x 9 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 9 Reps
Barbell Curl
4 Sets x 9 Reps
Machine Seated Calf Raise
4 Sets x 9 Reps
