5x5 + Myo reps
General
Intermediate
Barbell
Plan Details
The 5x5 + Myo reps routine by Golvmupp is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a simple and very effective routine. 5x5 for strength and muscle gains + myo reps for some muscle gains on your smaller muscle groups (arms and calves) . Do crunches on your rest days. You can do cardio training on rest days if you are cutting weight. I suggest HIIT as cardio workout. 0(undefined) = Myo reps. 3 x max on chins.
Routine detail
Mon
Monday
Est. 52 min
6 exercises
Machine Seated Calf Raise
1 Set
Barbell Squat
5 Sets x 5 Reps
Barbell Curl
1 Set
Barbell Bench Press
5 Sets x 5 Reps
Barbell Tricep Extension (Supine)
1 Set
Barbell Bent-Over Row
5 Sets x 5 Reps
Wed
Wednesday
Est. 46 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Calf Press On Leg Press
1 Set
Chin-Up with Knee Raise
3 Sets x 12 Reps
Fri
Friday
Est. 52 min
6 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Machine Seated Calf Raise
1 Set
Barbell Squat
5 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
1 Set
Barbell Bench Press
5 Sets x 5 Reps
Cable Bicep Curl
1 Set
