Linear Cycle (Week 5) [Push/Legs/Pull] I

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Linear Cycle (Week 5) [Push/Legs/Pull] I - JEFIT

Linear Cycle (Week 5) [Push/Legs/Pull] I

Cutting

Intermediate

Body

Plan Details

The Linear Cycle (Week 5) [Push/Legs/Pull] I routine by Driven is a 12 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Routine detail

Mon

Workout A: Push (Chest, Deltoid, Triceps, Neck)

Est. 220 min

31 exercises

Elliptical Training

1 Set

Barbell Seated Press

4 Sets x 10 Reps

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Bench Weighted Decline Crunch

4 Sets x 12 Reps

Bicep Stretch

4 Sets x 15 Reps

Dumbbell Upright Row

4 Sets x 10 Reps

Machine Assisted Dip

4 Sets x 10 Reps

Dumbbell Bench Press

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Kneeling Forearm Stretch

4 Sets

Lever Behind Neck Press (plate loaded)

4 Sets x 10 Reps

Cable High Pulley Tricep Extension

4 Sets x 10 Reps

Leverage Chest Press

4 Sets x 10 Reps

Dumbbell Side Bend

4 Sets x 12 Reps

Glute Stretch

4 Sets x 45 Reps

Barbell Front Raise

4 Sets x 10 Reps

Cable Tricep Kickback

4 Sets x 10 Reps

Machine Assisted Kneeling Chest Dip

4 Sets x 10 Reps

Cable Side Bend

4 Sets x 12 Reps

Quadricep Stretch

4 Sets x 45 Reps

Dumbbell Lateral Raise

4 Sets x 1 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Barbell Decline Bench Press

4 Sets x 10 Reps

Weighted Hanging Knee Raise

4 Sets x 20 Reps

Standing Brachioradialis Stretch

4 Sets

Handstand Push-Up

4 Sets x 10 Reps

Barbell Tricep Extension

4 Sets x 10 Reps

Barbell Incline Bench Press

4 Sets x 10 Reps

Doorway Biceps Stretch

4 Sets

Lever Seated Close Grip Press

4 Sets x 10 Reps

Mon

5K Training : Novice (PM)

Est. 29 min

1 exercise

1.75 Mile Run

1 Set

Tue

Workout B: Legs (Glutes, Quadriceps, Hamstrings, Hip Abductors, Hip Adductors)

Est. 240 min

36 exercises

Elliptical Training

1 Set

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Standing Brachioradialis Stretch

4 Sets

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Dumbbell Side Bend

4 Sets x 12 Reps

Kneeling Forearm Stretch

4 Sets

Machine Hip Abduction

4 Sets x 10 Reps

Machine Hip Adduction

4 Sets x 10 Reps

Cable Side Bend

4 Sets x 12 Reps

Tricep Stretch

4 Sets x 45 Reps

Barbell Hip Thrust

4 Sets x 10 Reps

Dumbbell Walking Lunge

4 Sets x 10 Reps

Weighted Hanging Knee Raise

4 Sets x 20 Reps

Arm Circles

4 Sets x 45 Reps

Machine Seated Calf Raise

4 Sets x 10 Reps

Barbell Reverse Calf Raise

4 Sets x 10 Reps

Bench Weighted Decline Crunch

4 Sets x 12 Reps

Shell Stretch

4 Sets x 12 Reps

Barbell Bulgarian Split Squat

4 Sets x 10 Reps

Box Jump with Single-Leg Stabilization

4 Sets x 10 Reps

Stability Ball Back Extension

4 Sets x 45 Reps

Dumbbell Lunge

4 Sets x 10 Reps

Lever Vertical Leg Raise

4 Sets x 10 Reps

Hip Stretch

4 Sets x 45 Reps

Dumbbell Calf Raise

4 Sets x 10 Reps

Trap Bar Straight Leg Deadlift

4 Sets x 10 Reps

Doorway Biceps Stretch

4 Sets

Barbell Sumo Deadlift

4 Sets x 10 Reps

Calf Press On Leg Press

4 Sets x 10 Reps

Hip Abduction

4 Sets x 10 Reps

Cable Hip Abduction

4 Sets x 10 Reps

Barbell Squat

4 Sets x 10 Reps

Dumbbell Straight-back Straight-leg Deadlift

4 Sets x 10 Reps

Tue

20K Step Challenge

Est. 62 min

1 exercise

Walking

1 Set

Wed

Workout C: Pull (Back, Deltoid - Rear, Trapezius, Biceps)

Est. 240 min

36 exercises

Elliptical Training

1 Set

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Machine Assisted Pull-Up

4 Sets x 10 Reps

Bench Weighted Decline Crunch

4 Sets x 12 Reps

Glute Stretch

4 Sets x 45 Reps

Barbell Curl

4 Sets x 10 Reps

Barbell Shrug

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Tricep Stretch

4 Sets x 45 Reps

Barbell Preacher Curl

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Dumbbell Side Bend

4 Sets x 12 Reps

All Fours Quad Stretch

4 Sets x 45 Reps

Dumbbell Concentration Curl

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Cable Side Bend

4 Sets x 12 Reps

Back Bend

4 Sets x 45 Reps

Barbell Reverse Curl

4 Sets x 10 Reps

T Bar Row

4 Sets x 10 Reps

Weighted Hanging Knee Raise

4 Sets x 20 Reps

Kneeling Forearm Stretch

4 Sets

Lever Preacher Curl (Plate Loaded)

4 Sets x 10 Reps

Leverage Machine High Row

4 Sets x 10 Reps

Arm Circles

4 Sets x 12 Reps

Cable Bicep Curl

4 Sets x 10 Reps

Cable V Bar Pulldown

4 Sets x 10 Reps

Iron Cross Stretch

4 Sets x 45 Reps

Machine Bicep Curl

4 Sets x 10 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Chest and Shoulder Stretch

4 Sets x 45 Reps

Machine Back Extension

4 Sets x 10 Reps

Dumbbell Rear Deltoid Row

4 Sets x 10 Reps

Lever Rear Lateral Raise (on lateral raise machine)

4 Sets x 10 Reps

Smith Machine Shrug

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Wed

5K Training : Novice (PM)

Est. 28 min

1 exercise

1.5 mile Run

1 Set

Thu

Workout A: Push (Chest, Deltoid, Triceps, Neck)

Est. 234 min

31 exercises

Elliptical Training

1 Set

Barbell Seated Press

4 Sets x 10 Reps

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Side Bend

4 Sets x 12 Reps

Bicep Stretch

4 Sets x 45 Reps

Dumbbell Upright Row

4 Sets x 10 Reps

Machine Assisted Dip

4 Sets x 10 Reps

Dumbbell Bench Press

4 Sets x 10 Reps

Cable Side Bend

4 Sets x 12 Reps

Kneeling Forearm Stretch

4 Sets

Lever Behind Neck Press (plate loaded)

4 Sets x 10 Reps

Cable High Pulley Tricep Extension

4 Sets x 10 Reps

Leverage Chest Press

4 Sets x 10 Reps

Weighted Hanging Knee Raise

4 Sets x 20 Reps

Glute Stretch

4 Sets x 45 Reps

Barbell Front Raise

4 Sets x 10 Reps

Cable Tricep Kickback

4 Sets x 10 Reps

Machine Assisted Kneeling Chest Dip

4 Sets x 10 Reps

Bench Weighted Decline Crunch

4 Sets x 12 Reps

Quadricep Stretch

4 Sets x 45 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Barbell Decline Bench Press

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Standing Brachioradialis Stretch

4 Sets

Handstand Push-Up

4 Sets x 10 Reps

Barbell Tricep Extension

4 Sets x 10 Reps

Barbell Incline Bench Press

4 Sets x 10 Reps

Doorway Biceps Stretch

4 Sets

Lever Seated Close Grip Press

4 Sets x 10 Reps

Thu

20K Step Challenge

Est. 62 min

1 exercise

Walking

1 Set

Fri

Workout B: Legs (Glutes, Quadriceps, Hamstrings, Hip Abductors, Hip Adductors)

Est. 240 min

36 exercises

Elliptical Training

1 Set

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Cable Side Bend

4 Sets x 10 Reps

Standing Brachioradialis Stretch

4 Sets

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Weighted Hanging Knee Raise

4 Sets x 20 Reps

Kneeling Forearm Stretch

4 Sets

Machine Hip Abduction

4 Sets x 10 Reps

Machine Hip Adduction

4 Sets x 10 Reps

Bench Weighted Decline Crunch

4 Sets x 10 Reps

Tricep Stretch

4 Sets x 45 Reps

Barbell Hip Thrust

4 Sets x 10 Reps

Dumbbell Walking Lunge

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Arm Circles

4 Sets x 15 Reps

Machine Seated Calf Raise

4 Sets x 10 Reps

Barbell Reverse Calf Raise

4 Sets x 10 Reps

Dumbbell Side Bend

4 Sets x 12 Reps

Shell Stretch

4 Sets x 45 Reps

Barbell Bulgarian Split Squat

4 Sets x 10 Reps

Box Jump with Single-Leg Stabilization

4 Sets x 10 Reps

Stability Ball Back Extension

4 Sets x 45 Reps

Dumbbell Lunge

4 Sets x 10 Reps

Lever Vertical Leg Raise

4 Sets x 10 Reps

Hip Stretch

4 Sets x 45 Reps

Dumbbell Calf Raise

4 Sets x 10 Reps

Trap Bar Straight Leg Deadlift

4 Sets x 10 Reps

Doorway Biceps Stretch

4 Sets

Barbell Sumo Deadlift

4 Sets x 10 Reps

Calf Press On Leg Press

4 Sets x 10 Reps

Hip Abduction

4 Sets x 10 Reps

Cable Hip Abduction

4 Sets x 10 Reps

Barbell Squat

4 Sets x 10 Reps

Dumbbell Straight-back Straight-leg Deadlift

4 Sets x 10 Reps

Fri

5K Training : Novice (PM)

Est. 28 min

1 exercise

1.75 Mile Run

1 Set

Sat

Workout C: Pull (Back, Deltoid - Rear, Trapezius, Biceps)

Est. 240 min

37 exercises

Elliptical Training

1 Set

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Machine Assisted Pull-Up

4 Sets x 12 Reps

Weighted Hanging Knee Raise

4 Sets x 20 Reps

Glute Stretch

4 Sets x 12 Reps

Barbell Curl

4 Sets x 12 Reps

Barbell Shrug

4 Sets x 12 Reps

Bench Weighted Decline Crunch

4 Sets x 12 Reps

Tricep Stretch

4 Sets x 15 Reps

Barbell Preacher Curl

4 Sets x 12 Reps

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

All Fours Quad Stretch

4 Sets x 15 Reps

Dumbbell Concentration Curl

4 Sets x 12 Reps

Dumbbell One-Arm Row

4 Sets x 12 Reps

Dumbbell Side Bend

4 Sets x 12 Reps

Back Bend

4 Sets x 15 Reps

Barbell Reverse Curl

4 Sets x 12 Reps

T Bar Row

4 Sets x 12 Reps

Cable Side Bend

4 Sets x 12 Reps

Kneeling Forearm Stretch

4 Sets

Lever Preacher Curl (Plate Loaded)

4 Sets x 12 Reps

Leverage Machine High Row

4 Sets x 12 Reps

Arm Circles

4 Sets x 15 Reps

Cable Bicep Curl

4 Sets x 12 Reps

Cable V Bar Pulldown

4 Sets x 12 Reps

Iron Cross Stretch

4 Sets x 15 Reps

Machine Bicep Curl

4 Sets x 12 Reps

Barbell Bent-Over Row

4 Sets x 12 Reps

Chest and Shoulder Stretch

4 Sets x 15 Reps

Machine Back Extension

4 Sets x 12 Reps

Dumbbell Rear Deltoid Row

4 Sets x 12 Reps

Leverage Machine High Row

4 Sets x 12 Reps

Lever Rear Lateral Raise (on lateral raise machine)

4 Sets x 12 Reps

Smith Machine Shrug

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Sun

5K Training : Novice

Est. 32 min

1 exercise

30 Minute Walk

1 Set

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Linear Cycle (Week 5) [Push/Legs/Pull] I

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