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Modern Physique
General
Advanced
Machine strength
Plan Details
The Modern Physique routine by hastings2015 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Body and Cardio
Est. 80 min
9 exercises
Barbell Bench Press (Close Grip)
5 Sets x 4 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Chin-Up with Knee Raise
5 Sets x 4 Reps
Barbell Push Press Behind the Neck
5 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Treadmill Running
1 Set
Day 2
Legs
Est. 52 min
7 exercises
Barbell Front Squat
6 Sets x 3 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 6 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Day 3
Abs and Cardio
Est. 101 min
10 exercises
Cable Upward Chop
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 15 Reps
Side Plank
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Bench Leg Raise (Supine)
3 Sets x 20 Reps
Stability Ball Crunch
3 Sets x 30 Reps
Elliptical Training
1 Set
Day 4
Upper Body and Cardio
Est. 118 min
13 exercises
Barbell Bench Press (Close Grip)
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Pull-Up
3 Sets x 15 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Stationary Bike
1 Set
Day 5
Legs and Plyo
Est. 67 min
8 exercises
Barbell Squat
4 Sets x 5 Reps
Dumbbell Jump Squat
4 Sets x 5 Reps
Dumbbell Reverse Lunge
4 Sets x 5 Reps
Split Jump
4 Sets x 5 Reps
Dumbbell Step-Up
3 Sets x 20 Reps
Bodyweight Walking Lunge
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
