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M4L 5-Day Working P1
General
Intermediate
Barbell
Plan Details
The M4L 5-Day Working P1 routine by goose500 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Abs
Est. 80 min
8 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 9 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Day 2
Back & Calves
Est. 88 min
8 exercises
Barbell Deadlift
4 Sets x 9 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 5 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 5 Reps
Barbell Shrug
2 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Day 3
Shoulders & Abs
Est. 67 min
7 exercises
Barbell Military Press
4 Sets x 8 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 9 Reps
Hanging Leg Raise
3 Sets x 9 Reps
Air Bike
3 Sets x 9 Reps
Day 4
Legs
Est. 63 min
6 exercises
Barbell Squat
4 Sets x 9 Reps
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Calf Press On Leg Press
3 Sets x 9 Reps
Calf Press On Leg Press
3 Sets x 9 Reps
Day 5
Upper Body & Abs
Est. 94 min
10 exercises
Barbell Incline Bench Press
4 Sets x 9 Reps
Barbell Incline Bench Press
3 Sets x 9 Reps
Barbell Curl
3 Sets x 9 Reps
Barbell Curl
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 5 Reps
Dumbbell Seated Tricep Press
3 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
