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5 day
AUTOPLAYAUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 5 day routine by Basv0505 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Push 1
Est. 58 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell skullcrusher
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cross Cable extension
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Day 2
Pull 1
Est. 52 min
8 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Spider Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 3
Legday
Est. 48 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Bulgarian split squat
2 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Day 4
Push 2
Est. 52 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cross Cable extension
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 5
Pull 2
Est. 54 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
