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BCI's 5 Day Plan
AUTOPLAY
General
Advanced
Machine strength
Plan Details
The BCI's 5 Day Plan routine by bogdan.cinar is a 26 day workout plan. It is an advanced level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
P4-Chest&Back
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
T Bar Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Machine Seated Row
3 Sets x 12 Reps
Mon
P2-Chest
Est. 0 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 15 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Mon
P3-Chest&Triceps
Est. 0 min
7 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 15 Reps
Dumbbell Press (Close Grip)
4 Sets x 20 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 15 Reps
Mon
P1-Chest&Triceps
Est. 0 min
8 exercises
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Fly
5 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Tue
P4-Legs&Calfs
Est. 0 min
0 exercises
This day is empty
Tue
P2-Back
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Treadmill Running
3 Sets
Tue
P4-Legs&Calfs
Est. 0 min
16 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 24 Reps
Dumbbell Walking Lunge
3 Sets x 30 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Oblique Crunch
3 Sets x 30 Reps
V-Up
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Tue
P1-Back&Biceps
Est. 0 min
10 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Weighted Pull-Up
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Back Hyperextension
4 Sets x 9 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Tue
P3-Back&Biceps
Est. 0 min
9 exercises
Cable Rope Seated Row
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Cable One-Arm Lat Pulldown
3 Sets x 24 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 30 Reps
Wed
P3-Weighted Abs 3
Est. 0 min
0 exercises
This day is empty
Wed
P2-Weighted Abs2
Est. 0 min
6 exercises
Decline Bench Leg Raise
4 Sets x 15 Reps
Decline Crunch
3 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Parallel Bar Hip Flexion
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 30 Reps
Walking
3 Sets
Wed
P1-Weighted Abs
Est. 0 min
6 exercises
Hanging Leg Raise
4 Sets x 10 Reps
Leg Raise
3 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Decline Crunch
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Running
3 Sets
Wed
P4-Weighted Abs
Est. 0 min
1 exercise
Treadmill Running
3 Sets
Thu
P3-Legs&Calfs
Est. 0 min
12 exercises
Prisoner Squat
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Squat
4 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Leg Press
2 Sets x 25 Reps
Dumbbell Walking Lunge
2 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 25 Reps
Thu
P4-Shoulders&Back
Est. 0 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Machine Assisted Pull-Up (Hammer Grip)
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
Machine Inner Chest Press
4 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Thu
P2-Legs&Calfs
Est. 0 min
10 exercises
Barbell Front Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Thu
P1-Legs & Calfs
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Fri
P4-Legs&Calfs
Est. 0 min
0 exercises
This day is empty
Fri
P1-Shoulders & Traps
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Smith Machine Rear Shoulder Press
6 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Fri
P3-Shoulders&Traps
Est. 0 min
8 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Fri
P2-Shoulders&Traps
Est. 0 min
8 exercises
Barbell Shoulder Press
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
5 Sets x 10 Reps
Smith Machine Shrug
5 Sets x 10 Reps
Sat
P3-Cardio Abs
Est. 0 min
0 exercises
This day is empty
Sat
P1-Cardio Abs
Est. 0 min
0 exercises
This day is empty
Sat
P2-Arms&Cardio Abs
Est. 0 min
3 exercises
Bench Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Sat
P4-Arms& Cardio Abs
Est. 0 min
9 exercises
EZ Bar Curl
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Weighted Decline Rotation
3 Sets x 8 Reps
Any
[2023-02-23] Workout
Est. 0 min
0 exercises
This day is empty
