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Atomic Habits
General
Intermediate
Machine strength
Plan Details
The Atomic Habits routine by thomas.candices is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Glutes
5 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Band Hip Lift
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Tue
Chest/Shoulders/Triceps
5 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Wed
Quads/Glutes
7 exercises
Smith Machine Front Squat
3 Sets x 8 Reps
Smith Machine Hack Squat
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Thu
Back/Delts/Biceps
5 exercises
Dual Cable Triceps Extension
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Fri
Hamstrings/Glutes
6 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Cable Standing Leg Curl
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
