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5 days split
General
Beginner
Machine strength
Plan Details
The 5 days split routine by y_zaher is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Upper strength
Est. 40 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Day 2
Lower strength
Est. 34 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Day 3
Push
Est. 40 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 4
Pull
Est. 45 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Day 5
Legs
Est. 37 min
6 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
