5 Day Plan (Powerbuilding / Functional) - JEFIT

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5 Day Plan (Powerbuilding / Functional) - JEFIT

5 Day Plan (Powerbuilding / Functional) banner

5 Day Plan (Powerbuilding / Functional)

AUTOPLAYAUDIO TIP

General

Advanced

Barbell

Plan Details

The 5 Day Plan (Powerbuilding / Functional) routine by m-Hamill is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.

Powerbuilding with calisthenics movements

Routine detail

Day 1

Tuesday - Legs / Shoulders

Est. 56 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 5 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

3 Sets x 8 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 10 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

3 Sets x 8 Reps

Day 1

Monday - Chest / Back

Est. 84 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set x 1 Rep

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

1 Set x 1 Rep

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 5 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

2 Sets x 12 Reps

Day 2

Wednesday - Chest / Arms

Est. 69 min

9 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 12 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 10 Reps

Day 3

Thursday - Chest / Back

Est. 56 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 6 Reps

Barbell Romanian Deadlift From Deficit Demonstration

Barbell Romanian Deadlift From Deficit

4 Sets x 5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 8 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Crunch Demonstration

Crunch

3 Sets x 12 Reps

Day 4

Friday - Legs / Shoulders

Est. 72 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

1 Set x 1 Rep

Barbell Squat Demonstration

Barbell Squat

4 Sets x 5 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 8 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 8 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 8 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

5 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps