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Ninja Training
Sport
Intermediate
Machine strength
Plan Details
The Ninja Training routine by cajam is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This routine is designed to target explosive power and can be applied to any sport. Each day starts off with a strong compound lift were you will try to lift as much as possible, muscles cannot be explosive unless they are strong. All other exercises are focused on high reps and many sets to help build muscle endurance. This routine goes well with training a sport at the same time. I would avoid training a sport EVERY evening, I recommend 3-4 times a week. Example; Day 1: Morning gym, martial arts evening Day 2: Morning gym, gymnastics evening Day 3: Morning gym, evening relax Day 4: Morning gym, rock climbing evening Day 5: Morning gym, evening relax Recovery is essential and on your days off avoid pushing your body, let it heal!
Routine detail
Mon
Chest and Back
Est. 133 min
13 exercises
Walking
1 Set
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Pull-Up
3 Sets x 12,10,8 Reps
Barbell Bent-Over Row
4 Sets x 12,10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Exercise not found
Indoor Cycling
1 Set
Tue
Legs and Abs
Est. 119 min
12 exercises
Walking
1 Set
Barbell Squat
5 Sets x 5 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Jump Squat
4 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Ab Circuit
3 Sets x 15 Reps
Swimming
1 Set
Wed
Chest and Shoulders
Est. 125 min
12 exercises
Walking
1 Set
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Indoor Cycling
1 Set
Thu
Lower Body and Abs
Est. 116 min
12 exercises
Walking
1 Set
Barbell Deadlift
5 Sets x 5 Reps
Back Hyperextension
4 Sets x 12 Reps
Barbell Pin-Off Good Morning
4 Sets x 12,10,8,6 Reps
Machine Leg Press
4 Sets x 12,10,8,6 Reps
Jumping Lunge
4 Sets x 12 Reps
Broad Jump
3 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Cable Wood Chop
4 Sets x 12 Reps
Ab Circuit
3 Sets x 15 Reps
Treadmill Running
1 Set
Fri
Arms
Est. 125 min
11 exercises
Walking
1 Set
Dip
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Elliptical Training
1 Set
