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5 day strength
Sport
Beginner
Barbell
Plan Details
The 5 day strength routine by cblaha is a 5 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Routine detail
Mon
Legs
Est. 52 min
5 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Front Squat
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Tue
Chest
Est. 65 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Wed
Back
Est. 65 min
7 exercises
Pull-Up
5 Sets x 5 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 8 Reps
Thu
Hams
Est. 58 min
6 exercises
Barbell Clean Deadlift
5 Sets x 5 Reps
Barbell Zercher Squat
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Plank
4 Sets
Side Bridge
4 Sets
Alternating Leg Bridge
4 Sets x 8 Reps
Fri
Cleanup
Est. 60 min
7 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Rear Military Press
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
