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5 Day Plan
General
Intermediate
Machine strength
Plan Details
The 5 Day Plan routine by austinttaylor2 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Lower Body
Est. 93 min
8 exercises
Bodyweight Lunge
3 Sets x 100 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Bench Hip Thrust
4 Sets x 20 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 20 Reps
Tue
Pull
Est. 91 min
10 exercises
Cable One-Arm Lat Pulldown
4 Sets x 15 Reps
Smith Machine Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Seated Row
4 Sets x 5 Reps
Dumbbell Pullover
5 Sets x 10 Reps
Cable Bicep Curl
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Wed
Push
Est. 95 min
10 exercises
Machine Fly
5 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Machine Inner Chest Press
5 Sets x 12 Reps
Elevated Push-Up
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Machine Lateral Shoulder Raise
4 Sets x 12 Reps
Machine Dip
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
EZ Bar French Press
3 Sets x 10 Reps
Wed
Push
Est. 95 min
10 exercises
Machine Fly
5 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Machine Inner Chest Press
5 Sets x 12 Reps
Elevated Push-Up
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Machine Lateral Shoulder Raise
4 Sets x 12 Reps
Machine Dip
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
EZ Bar French Press
3 Sets x 10 Reps
Thu
Legs
Est. 105 min
10 exercises
Bodyweight Walking Lunge
3 Sets x 100 Reps
Smith Machine Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Bench Hip Thrust
5 Sets x 15 Reps
Machine Calf Raise
3 Sets x 20 Reps
Machine Leg Extension
4 Sets x 15 Reps
Knee Circles
3 Sets x 8 Reps
Sun
Upper Body
Est. 108 min
12 exercises
Push-Up
4 Sets x 25 Reps
Machine Fly
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 20 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Any
Abs
Est. 53 min
8 exercises
Plank
3 Sets
Side Plank
3 Sets x 30 Reps
Crunch
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 10 Reps
