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5 Day Split / alt days
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 5 Day Split / alt days routine by SmiffP5 is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
You have a few options for which days to work out. By default this plan is set up for 2 days on, 1 day rest. Though we don't recommend it you can work out 4 consecutive days. Since the point of this workout plan is to only work 1 muscle group per day, working out on consecutive days does not overtax the main muscle groups. <b>Why do this workout plan?</b> If you're more serious about getting muscle gains or results towards your fitness goals, this is the workout for you. The 4 day split is probably one of the most popular among bodybuilding and fitness enthusiasts. <b>Warming Up</b> Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. <b>Reps, Sets and Rest</b> There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. <b>Getting Help</b> If you need some help getting started, join our <a href = "https://www.facebook.com/groups/892082267621303">facebook group</a> and our team and existing community would be happy to help!
Routine detail
Any
4 - Shoulders (leg & tricep finish)
Est. 0 min
7 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Any
1 - Chest & Tris (bicep finish)
Est. 0 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Any
5b - Legs
Est. 0 min
6 exercises
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Any
4b - Shoulders
Est. 0 min
5 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Any
5 - Legs (back & chest finish)
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Any
2 - Back and Biceps
Est. 0 min
11 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 12 Reps
Barbell Bicep Drag Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
2b - Back Day
Est. 0 min
7 exercises
Cable Reverse Crossover
4 Sets x 8 Reps
Dual Cable Triceps Extension
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable V-Bar Row
4 Sets x 8 Reps
Cable One-Arm Row
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Any
3 - Core, Forearms, Calves, Cardio
Est. 0 min
11 exercises
Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
V-Up
3 Sets x 20 Reps
Scissor Kick
3 Sets x 20 Reps
Plank
3 Sets
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Indoor Cycling
3 Sets
Any
1b - Chest Day
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Any
3b Arms Day
Est. 0 min
7 exercises
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
EZ Bar French Press
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 8 Reps
