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5 Day Workout Split with Plyos Week A
Sport
Advanced
Machine strength
Plan Details
The 5 Day Workout Split with Plyos Week A routine by Aryyyy is a 8 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Mon
Mobility & Stretching
Est. 51 min
15 exercises
Bulgarian Split Squat Isometric
3 Sets
Tibialis Anterior Raises
3 Sets x 20 Reps
Calve Stretch [L/R]
1 Set
Groin Stretch
1 Set
Hamstring Stretch [L/R]
1 Set
Quad Stretch [L/R]
1 Set
Hip Flexor Stretch [L/R]
1 Set
![Glute Stretch [L/R] Demonstration](/icons/muscle/glutesIcon.svg){kind=icon}
Glute Stretch [L/R]
1 Set
Lower Back Stretch
1 Set
Upper Back Stretch [L/R]
1 Set
![Shoulder Stretch [L/R] Demonstration](/icons/muscle/shouldersIcon.svg){kind=icon}
Shoulder Stretch [L/R]
1 Set
![Tricep Stretch [L/R] Demonstration](/icons/muscle/tricepsIcon.svg){kind=icon}
Tricep Stretch [L/R]
1 Set
![Forearm Stretch [L/R] Demonstration](/icons/muscle/forearmsIcon.svg){kind=icon}
Forearm Stretch [L/R]
1 Set
Chest Stretch
1 Set
Neck Stretch [L/R]
1 Set
Tue
Legs & [Abs]
Est. 105 min
9 exercises
Barbell Squat
2 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Wed
Chest & Tricep & Shoulders
Est. 90 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12 Reps
Thu
Mobility & Stretching
Est. 51 min
15 exercises
Bulgarian Split Squat Isometric
3 Sets
Tibialis Anterior Raises
3 Sets x 20 Reps
Calve Stretch [L/R]
1 Set
Groin Stretch
1 Set
Hamstring Stretch [L/R]
1 Set
Quad Stretch [L/R]
1 Set
Hip Flexor Stretch [L/R]
1 Set
Glute Stretch [L/R]
1 Set
Lower Back Stretch
1 Set
Upper Back Stretch [L/R]
1 Set
Shoulder Stretch [L/R]
1 Set
Tricep Stretch [L/R]
1 Set
Forearm Stretch [L/R]
1 Set
Chest Stretch
1 Set
Neck Stretch [L/R]
1 Set
Fri
Back & Bicep
Est. 83 min
7 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Sat
Mobility & Stretching
Est. 51 min
15 exercises
Bulgarian Split Squat Isometric
3 Sets
Tibialis Anterior Raises
3 Sets x 20 Reps
Calve Stretch [L/R]
1 Set
Groin Stretch
1 Set
Hamstring Stretch [L/R]
1 Set
Quad Stretch [L/R]
1 Set
Hip Flexor Stretch [L/R]
1 Set
Glute Stretch [L/R]
1 Set
Lower Back Stretch
1 Set
Upper Back Stretch [L/R]
1 Set
Shoulder Stretch [L/R]
1 Set
Tricep Stretch [L/R]
1 Set
Forearm Stretch [L/R]
1 Set
Chest Stretch
1 Set
Neck Stretch [L/R]
1 Set
Sun
Legs & Plyos & [Abs]
Est. 149 min
13 exercises
Seated Box Jump
3 Sets x 5 Reps
Depth Jump Leap
3 Sets x 4 Reps
Dumbbell Jump Squat
3 Sets x 10 Reps
Lateral Bounds
3 Sets x 10 Reps
Lateral Hurdle to Box Jump
3 Sets x 3 Reps
Side Hop-Sprint
3 Sets x 8 Reps
Power Clean
3 Sets x 6 Reps
Barbell Patrick Step Up
3 Sets x 8 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 20 Reps
Any
Plyos
Est. 61 min
6 exercises
Seated Box Jump
3 Sets x 5 Reps
Depth Jump Leap
3 Sets x 4 Reps
Dumbbell Jump Squat
3 Sets x 10 Reps
Lateral Bounds
3 Sets x 10 Reps
Lateral Hurdle to Box Jump
3 Sets x 3 Reps
Side Hop-Sprint
3 Sets x 8 Reps
