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Body Part Split
General
Beginner
Machine strength
Plan Details
The Body Part Split routine by jabatchelor is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Glutes and Hamstrings
Est. 65 min
10 exercises
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Barbell Deadlift
1 Set x 8 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 3 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 12 Reps
Machine Single-Leg Curl
2 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Day 2
Chest
Est. 56 min
5 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Machine Fly
5 Sets x 15 Reps
Bench Weighted Decline Crunch
5 Sets x 25 Reps
Day 3
Back
Est. 50 min
6 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Hanging Leg Raise
5 Sets x 25 Reps
Day 4
Quads and Calves
Est. 57 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Seated Calf Raise
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Day 5
Shoulders
Est. 48 min
5 exercises
Barbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Bench Weighted Decline Crunch
5 Sets x 25 Reps
Day 6
Arms
Est. 64 min
9 exercises
Barbell Tricep Extension (Supine)
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 5 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
2 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 12 Reps
Hanging Leg Raise
5 Sets x 25 Reps
