5-Day Strength & Lean Mass Program
General
Intermediate
None
Plan Details
The 5-Day Strength & Lean Mass Program routine by brucelynch is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Progression * Use double progression: when you hit the top of the rep range on every set, increase the weight by 5 lb (upper body) or 10 lb (lower body) the next session. * Rest 2–3 minutes on compound lifts and 60–90 seconds on isolation work. * Aim for 1–2 reps in reserve (RIR) on most sets, pushing close to failure only on the last isolation set. Cardio * 2–3 sessions per week of 20–30 minutes of brisk walking or cycling after lifting or on rest days.
Routine detail
Mon
Upper Body
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Pull-Up
4 Sets x 6 Reps
Barbell Military Press
3 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Tue
Lower Body
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 6 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Press
4 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Wed
Push Hypertrophy
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Skull crusher
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Thu
Pull Hypertrophy
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Fri
Legs + Arms
Est. 0 min
8 exercises
Hack Squat
4 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10,8,8 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
