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5 day split with 3 day option
AUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The 5 day split with 3 day option routine by davis.kitagawa is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Get swole
Routine detail
Mon
Push
Est. 0 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Tricep Pushdown (parallel bar)
3 Sets x 8 Reps
Tue
Pull
Est. 0 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Wed
Auxiliary Push
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Parallel Bar Leg Raise
2 Sets x 25 Reps
Bench Weighted Decline Crunch
2 Sets x 15 Reps
Thu
Legs
Est. 0 min
6 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Fri
Auxiliary Pull
Est. 0 min
6 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Seated Rows (Wide Grip)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Plank
3 Sets
