Smith Strength Training Cycle
General
Beginner
Machine strength
Plan Details
The Smith Strength Training Cycle routine by dgoldstrom is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
A classic 5x5 variation taken from the annals of powerlifting greats. Includes the big 3 lifts, as well as assistance exercises.
Routine detail
Day 1
Heavy
Est. 54 min
7 exercises
Elliptical Training
1 Set
Smith Machine Squat
5 Sets x 5 Reps
Smith Machine Bench Press
5 Sets x 5 Reps
Barbell Sumo Deadlift
5 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Smith Machine Bicep Curl
2 Sets x 8 Reps
Barbell Tricep Extension
2 Sets x 8 Reps
Day 2
Cardio short
Est. 32 min
1 exercise
Elliptical Training
1 Set
Day 3
Light
Est. 54 min
7 exercises
Elliptical Training
1 Set
Smith Machine Bench Squat
5 Sets x 5 Reps
Barbell Neck Press
5 Sets x 5 Reps
Barbell Romanian Deadlift
5 Sets x 5 Reps
Smith Machine Shoulder Press
3 Sets x 6 Reps
Barbell Drag Curl
2 Sets x 8 Reps
Dips, Behind the Back
2 Sets x 10 Reps
Day 4
Cardio Long
Est. 82 min
1 exercise
Elliptical Training
1 Set
Day 5
Moderate
Est. 55 min
7 exercises
Elliptical Training
1 Set
Smith Machine Front Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Smith Machine Deadlift
5 Sets x 5 Reps
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Smith Machine Bicep Curl
2 Sets x 10 Reps
Barbell Overhead Tricep Extension
2 Sets x 8 Reps
Day 6
Cardio short
Est. 32 min
1 exercise
Elliptical Training
1 Set
