5 day strength and mass
General
Intermediate
None
Plan Details
The 5 day strength and mass routine by jbat is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Body Strength
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 5 Reps
T Bar Row
4 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 2
Lower Body Strength
Est. 0 min
6 exercises
Smith Machine Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 5 Reps
Bent over smith RDLs
3 Sets x 8 Reps
Kettlebell Swing
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Day 3
Push Hypertrophy
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Smith Machine Incline Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Day 4
Pull Hypertrophy
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Day 5
Legs & Abs
Est. 0 min
7 exercises
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Bentover barbell butt lift
3 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
