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Gracie’s Plan
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Gracie’s Plan routine by diegoah21 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
For Gracie
Routine detail
Day 1
Leg Day (Hamstrings w Tris)
Est. 0 min
6 exercises
Barbell Romanian Deadlift
6 Sets x 15 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Day 2
Back w Bis (Wideness)
Est. 0 min
7 exercises
Cable Front Lat Pulldown (Close Grip)
5 Sets x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 15 Reps
Cable Grip Lat Pulldown (Narrow Grip)
5 Sets x 15 Reps
Cable Rope Hammer Curl
5 Sets x 15 Reps
Machine Assisted Pull-Up
5 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 15 Reps
Cable One-Arm Bicep Curl
5 Sets x 15 Reps
Day 3
Shoulders and Arms
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Barbell Shoulder Press
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Cable Lateral Raise
5 Sets x 15 Reps
Dumbbell Alternating Seated Curl
5 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 15 Reps
Day 4
Chest and Triceps
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
5 Sets x 15 Reps
Smith Machine Bench Press
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Leverage Incline Chest Press
5 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 15 Reps
Cable Lower Chest Raise
5 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 15 Reps
Day 5
Back and Bis (Thickness)
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Smith Machine Bent-Over Row
5 Sets x 15 Reps
Cable Seated Row
5 Sets x 15 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Machine Iso Lateral High Row
5 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 15 Reps
Dumbbell Seated Bicep Curl
5 Sets x 15 Reps
Day 6
Legs (Quads)
Est. 0 min
6 exercises
Machine Leg Press (Narrow Stance)
5 Sets x 15 Reps
Machine Leg Press (Wide Stance)
5 Sets x 15 Reps
Dumbbell Lunge
5 Sets x 15 Reps
Machine Leg Extension
5 Sets x 15 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Smith Machine Single-Leg Calf Raise
5 Sets x 15 Reps
Day 7
Chest and Shoulder (Rear Delt)
Est. 0 min
7 exercises
Dumbbell Bench Press
5 Sets x 15 Reps
Smith Machine Incline Bench Press
5 Sets x 15 Reps
Smith Machine Shoulder Press
5 Sets x 15 Reps
Leverage Incline Chest Press
5 Sets x 15 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Push-Up
5 Sets x 15 Reps
Cable Reverse Fly
5 Sets x 15 Reps
