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5 day split deluxe
General
Intermediate
Machine strength
Plan Details
The 5 day split deluxe routine by PatrickNyfeldt is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Upper body strength
Est. 62 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Pull-Up
3 Sets x 5 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Tue
Lower body strength
Est. 44 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Wed
Push Hypertrophy
Est. 48 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Thu
Pull Hypertrophy
Est. 55 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Leverage Machine High Row
5 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Any
Arms
Est. 74 min
7 exercises
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Cable Bicep Curl
6 Sets x 8 Reps
Treadmill Running
1 Set
Any
Legs Hypertrophy
Est. 39 min
5 exercises
Barbell Squat
5 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Any
extra
Est. 31 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Any
Cardio
Est. 185 min
3 exercises
Treadmill Running
1 Set
Indoor Cycling
1 Set
Walking
1 Set
