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5 day split
General
Intermediate
Machine strength
Plan Details
The 5 day split routine by DaenaGaines is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Mon-Fri 5 day split, Sat-Sun rest
Routine detail
Mon
LEGS/CORE
Est. 58 min
8 exercises
Band Hip Adductions
5 Sets x 15 Reps
Machine Leg Curl (Prone)
5 Sets x 15 Reps
Machine Leg Press
5 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 15 Reps
Glute Kickback (Kneeling)
5 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Smith Machine Squat
5 Sets x 15 Reps
Bench Crunch
5 Sets x 20 Reps
Tue
CHEST/CARDIO
Est. 64 min
8 exercises
Knees Pushups
1 Set x 1 Rep
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Incline Fly
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Cable Cross-Over
5 Sets x 5 Reps
Dumbbell Incline One-Arm Fly
5 Sets x 12 Reps
Dumbbell Incline One-Arm Press
5 Sets x 5 Reps
Treadmill Running
1 Set
Wed
BACK/CORE
Est. 47 min
6 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Dumbbell One-Arm Row
5 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 15 Reps
Back Hyperextension
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 15 Reps
Thu
SHOULDERS/CORE
Est. 39 min
6 exercises
Dumbbell One-Arm Lateral Raise
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Barbell Military Press
5 Sets x 12 Reps
Dumbbell Upright Row
5 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 15 Reps
Alternating Heel Touch
5 Sets x 15 Reps
Fri
ARMS/CARDIO
Est. 76 min
7 exercises
Barbell Tricep Extension (Supine)
5 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 12 Reps
Dumbbell One-Arm Incline Curl
5 Sets x 12 Reps
Wrist Roller
5 Sets x 12 Reps
Dumbbell Seated Tricep Press
5 Sets x 12 Reps
Cable Bicep Curl
5 Sets x 12 Reps
Treadmill Running
1 Set
Any
Cardio
Est. 2 min
1 exercise
Hiking
1 Set
