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5 day split
General
Intermediate
Machine strength
Plan Details
The 5 day split routine by Lca1351 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 53 min
8 exercises
Push-Up
1 Set x 50 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 15 Reps
Day 1
Abs
Est. 26 min
5 exercises
Jump Rope
1 Set
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 8 Reps
Day 1
calves and rear delts
Est. 29 min
5 exercises
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 12 Reps
Day 2
Back
Est. 60 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Barbell Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 20 Reps
Day 3
Shoulders
Est. 64 min
10 exercises
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
6 Sets x 8 Reps
Dumbbell Shoulder Shrug
6 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Day 4
Legs
Est. 55 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Clean Deadlift
4 Sets x 12 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Day 5
Arms
Est. 66 min
10 exercises
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 10 Reps
