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SAIS base, 5x5, 6x10, - 6 days/week, 8 week rotation
AUDIO TIP
General
Advanced
Barbell
Plan Details
The SAIS base, 5x5, 6x10, - 6 days/week, 8 week rotation routine by chemdawg22 is a 31 day workout plan. It is an advanced level plan to achieve general fitness goals.
Split: 1. Chest 2. Biceps/Lower abs 3. Legs/Calves 4. Shoulders/Upper abs 5. Triceps 6. Back/Obliques 7. Rest 3 weeks - 3x8, 2x12, 1x20 - Rotate exercise/reps 2 weeks - 5x6 compound exercises 2 weeks - 5x10 dumbbell or compound 1 week - body weight or dumbbell
Routine detail
Day 1
W1 - Chest
Est. 0 min
3 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
2 Sets x 12 Reps
Dumbbell Decline Fly
1 Set x 20 Reps
Day 2
W1 - Biceps/Abs Cycle
Est. 0 min
4 exercises
Barbell Curl
3 Sets x 8 Reps
EZ Bar Curl
2 Sets x 12 Reps
Dumbbell Zottman Curl
1 Set x 20 Reps
Cycle A
3 Sets
Day 3
W1 - Legs/Calves
Est. 0 min
4 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 14 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Leg Curl (Prone)
1 Set x 20 Reps
Day 4
W1 - Shoulders
Est. 0 min
3 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
2 Sets x 12 Reps
Dumbbell Lateral Raise
1 Set x 20 Reps
Day 5
W1 - Triceps/Abs Cycle
Est. 0 min
4 exercises
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Dumbbell Tricep Kickback
1 Set x 20 Reps
Ab Cycle B
3 Sets
Day 6
W1 - Back
Est. 0 min
3 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Shrug
2 Sets x 20 Reps
Day 7
W2 - Chest
Est. 0 min
3 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
2 Sets x 12 Reps
Dumbbell Incline Fly
1 Set x 20 Reps
Day 8
W2 - Biceps/Abs Cycle
Est. 0 min
4 exercises
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Dumbbell Zottman Curl
1 Set x 20 Reps
Ab Cycle C
3 Sets
Day 9
W2 - Legs/Calves
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Calf Raise
4 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Leg Extension
1 Set x 20 Reps
Plank
3 Sets
Day 10
W2 - Shoulders
Est. 0 min
3 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell One-Arm Front Raise
1 Set x 20 Reps
Day 11
W2 - Triceps/Ab Cycle
Est. 0 min
4 exercises
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Kickback
2 Sets x 12 Reps
Cable Low Tricep Extension (Supine)
1 Set x 20 Reps
Cycle A
3 Sets
Day 12
W2 - Back
Est. 0 min
3 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Shrug
2 Sets x 20 Reps
Day 13
W3 - Chest
Est. 0 min
3 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 12 Reps
Dumbbell Fly
1 Set x 20 Reps
Day 14
W3 - Biceps/Ab Cycle
Est. 0 min
4 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Curl
2 Sets x 12 Reps
Dumbbell Zottman Curl
1 Set x 20 Reps
Ab Cycle B
3 Sets
Day 15
W3 - Legs/Calves
Est. 0 min
4 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 14 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Machine Leg Extension
1 Set x 20 Reps
Day 16
W3 - Shoulders
Est. 0 min
3 exercises
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
2 Sets x 12 Reps
Dumbbell Front Raise
1 Set x 20 Reps
Day 17
W3 - Triceps/Ab Cycle
Est. 0 min
4 exercises
Dumbbell Tricep Kickback
3 Sets x 8 Reps
EZ Bar Tricep Extension
2 Sets x 12 Reps
Cable Shoulder Extension
1 Set x 20 Reps
Ab Cycle C
3 Sets
Day 18
W3 - Back
Est. 0 min
3 exercises
Weighted Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Shrug
2 Sets x 20 Reps
Day 19
W4/W5- Chest
Est. 0 min
2 exercises
Barbell Incline Bench Press
6 Sets x 6 Reps
Barbell Bench Press
6 Sets x 6 Reps
Day 20
W4/W5 - Biceps/Ab Cycle
Est. 0 min
4 exercises
Barbell Curl
6 Sets x 6 Reps
Cycle A
3 Sets
EZ Bar Curl
6 Sets x 6 Reps
Ab Cycle C
3 Sets
Day 21
W4/W5 - Legs/Calves
Est. 0 min
2 exercises
Barbell Squat
6 Sets x 6 Reps
Barbell Standing Calf Raise
5 Sets x 14 Reps
Day 22
W4/W5 - Shoulders
Est. 0 min
4 exercises
Barbell Shoulder Press
6 Sets x 6 Reps
Dumbbell Lateral Raise
6 Sets x 6 Reps
Dumbbell Seated Shoulder Press
6 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 6 Reps
Day 23
W4/W5 - Triceps/Ab Cycle
Est. 0 min
4 exercises
Barbell Tricep Press (Close Grip)
6 Sets x 6 Reps
Ab Cycle B
3 Sets
Cable High Pulley Tricep Extension
6 Sets x 6 Reps
Cycle A
3 Sets
Day 24
W4/W5 - Back
Est. 0 min
4 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Barbell Bent-Over Row
5 Sets x 6 Reps
Weighted Pull-Up
5 Sets x 6 Reps
Cable Seated Row
5 Sets x 6 Reps
Day 25
W6/W7 - Chest
Est. 0 min
4 exercises
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Day 26
W6/W7 - Biceps/Ab Cycle
Est. 0 min
6 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Ab Cycle B
3 Sets
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Ab Cycle C
3 Sets
Day 27
W6/W7 - Legs/Calves
Est. 0 min
3 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 14 Reps
Day 28
W6/W7 - Shoulders
Est. 0 min
3 exercises
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Dumbbell Seated Front Raise
3 Sets x 10 Reps
Day 29
W6/W7 - Triceps/Ab Cycle
Est. 0 min
6 exercises
Cable Low Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Ab Cycle B
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Ab Cycle C
3 Sets
Day 30
W6/W7 - Back
Est. 0 min
4 exercises
Cable Front Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Chin-Up (Close Grip)
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Day 31
W8 - Failure - Body weight/Dumbbells
Est. 0 min
10 exercises
Push-Up
3 Sets x 8 Reps
Handstand Push-Up
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Rope Pull-Up
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Concentration Curl on Stability Ball
3 Sets x 8 Reps
