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Strength 5×5
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Strength 5×5 routine by popopopo2 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest Workout Day #1
Est. 217 min
11 exercises
Machine Single-Leg Press
5 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Machine Inner Chest Press
5 Sets x 10 Reps
Barbell Bench Press
8 Sets x 5 Reps
Smith Machine Incline Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
10 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dip
10 Sets x 10 Reps
Barbell Neck Press
5 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Tue
Back Workout Day #2
Est. 240 min
13 exercises
Pull-Up (Hammer Grip)
10 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
10 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Machine Assisted Pull-Up
8 Sets x 5 Reps
Dumbbell One-Arm Row
6 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Cable Rope Preacher Curl (Hammer)
4 Sets x 10 Reps
Cable Bicep Curl
10 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Barbell Inverted Row
5 Sets x 10 Reps
Cable V Bar Pulldown
5 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Wed
Shoulders Workout Day #3
Est. 55 min
3 exercises
Smith Machine Shoulder Press
5 Sets x 5 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Thu
Legs Workout Day #4
Est. 193 min
8 exercises
Machine Single-Leg Press
7 Sets x 10 Reps
Machine Leg Press
8 Sets x 5 Reps
Barbell Squat
6 Sets x 5 Reps
Machine Single-Leg Extension
5 Sets x 10 Reps
Sissy Squat
5 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
10 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Fri
Arms Workout Day #5
Est. 147 min
6 exercises
Barbell Curl
5 Sets x 5 Reps
Cable Shoulder Extension
10 Sets x 10 Reps
Dumbbell One-Arm Bicep Curl
5 Sets x 10 Reps
Barbell Seated Tricep Extension
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
10 Sets x 10 Reps
Machine Assisted Pull-Up
10 Sets x 10 Reps
Any
Abel arm workout
Est. 240 min
11 exercises
Barbell Curl
6 Sets x 8 Reps
Barbell Seated Tricep Extension
10 Sets x 10 Reps
Dumbbell Incline Curl
10 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 8 Reps
Cable Preacher Curl
6 Sets x 8 Reps
Cable High Pulley Tricep Extension
6 Sets x 10 Reps
Dumbbell Hammer Curl
6 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
6 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl
5 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension (Pronated)
6 Sets x 10 Reps
