Triathlon 4/5 Day Strength Plan - JEFIT

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Triathlon 4/5 Day Strength Plan - JEFIT

Triathlon 4/5 Day Strength Plan banner

Triathlon 4/5 Day Strength Plan

AUDIO TIP

Bulking

Beginner

Machine strength

Plan Details

The Triathlon 4/5 Day Strength Plan routine by jacquesaucamp is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Enter your routine description

Routine detail

Day 1

Upper - Push

Est. 0 min

9 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12,8,5 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 12,8,5 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Standing Cable Fly Demonstration

Standing Cable Fly

4 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 15 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 8 Reps

Cable Rear Delt Fly Demonstration

Cable Rear Delt Fly

3 Sets x 15 Reps

Rope Lat Row Demonstration

Rope Lat Row

4 Sets x 20 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 20,15,12 Reps

Day 2

Lower

Est. 0 min

9 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 20,15,12 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 12,8,5 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10,7,5,5 Reps

Romanian Deadlift Demonstration

Romanian Deadlift

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 15 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 10 Reps

Day 3

Upper - Pull

Est. 0 min

9 exercises

Landmine V-Bar Row Demonstration

Landmine V-Bar Row

4 Sets x 12,10,8,5 Reps

Machine T Bar Reverse Row Demonstration

Machine T Bar Reverse Row

4 Sets x 12,10,8,5 Reps

Wide Machine Row Demonstration

Wide Machine Row

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15,12,8,8 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 15 Reps

Standing Cable Fly Demonstration

Standing Cable Fly

4 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Day 4

Arms

Est. 0 min

9 exercises

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 20,15,12,12 Reps

Cable Drag Curl Demonstration

Cable Drag Curl

3 Sets x 20,15,12 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 15 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 15 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

2 Sets x 15 Reps

Dumbbell Alternating Preacher Curl Demonstration

Dumbbell Alternating Preacher Curl

3 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 15 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

2 Sets x 20 Reps

Day 5

Full Body

Est. 0 min

7 exercises

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 20,15,12,10 Reps

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

3 Sets x 12,8,5 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

2 Sets x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10,7,7,5 Reps

Machine Fly Demonstration

Machine Fly

2 Sets x 20 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

2 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 20 Reps