Strength for Summer
General
Intermediate
Dumbbell
Plan Details
The Strength for Summer routine by KidShowtime is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Time to push for that summer strength! The following routine is based on the 5/3/1 method of building strength, with adjustments to cater towards the favored "Push/Pull/Legs" style of training - and also incorporating hypertrophy sets to get a really good pump. This routine is not for beginners. I hope that, should you give this routine a shot, that you've been lifting for a couple of years - or at least have a good strength base built up. Each day is based around one of the big movements - and you will begin the workouts with strength rep ranges. We want to push heavy weights, and track progress in order to continue getting stronger. After each lift, we hit the same movement with 50%-60% of your max weight lifted, for 5 sets of 10 reps. This is nothing to sneeze at - it's going to push you. Then, we spend the rest of our time utilizing push/pull movements (depending on the day) along with hypertrophy rep ranges in order to get a good 'pump' and gain that size we all want (4 sets of 10 reps). You're going to use light weights here and focus on form. We want to really get the blood flowing to the targeted muscle group, and good form & high reps is the way to do this. On the hypertrophy movements, track the weight you use. If you feel you're going too light at the end of your 4th set - take note and add weight on your next session.
Routine detail
Day 1
Bench Press
Est. 86 min
9 exercises
Barbell Bench Press
6 Sets x 5,5,3,5,5,5 Reps
Bench Press High Volume
5 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise (Side-Lying)
4 Sets x 10 Reps
landline
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Alternating Arnold Press
4 Sets x 10 Reps
Day 2
Deadlift
Est. 95 min
10 exercises
Barbell Deadlift
6 Sets x 5,5,3,5,5,5 Reps
Deadlift High Volume
5 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
trap squeeze
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Day 3
Squats
Est. 99 min
11 exercises
Barbell Squat
6 Sets x 5,5,3,5,5,5 Reps
Squat High Volume
5 Sets x 10 Reps
Barbell Calf Raise
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Barbell Seated Calf Raise
4 Sets x 10 Reps
Plank
3 Sets
Weighted Crunch
4 Sets x 20 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 10 Reps
Day 4
Overhead Press
Est. 79 min
9 exercises
Barbell Shoulder Press
6 Sets x 5,5,3,5,5,5 Reps
Barbell Shoulder Press Superset
5 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise (Side-Lying)
4 Sets x 10 Reps
landline
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Bench Press High Volume
4 Sets x 10 Reps
Dumbbell Alternating Arnold Press
4 Sets x 10 Reps
Day 5
Bent-Over Row
Est. 94 min
10 exercises
Barbell Bent-Over Row
6 Sets x 5,5,3,5,5,5 Reps
Bent-Over Row High Volume
5 Sets x 10 Reps
Barbell Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
trap squeeze
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Bent-Over Row High Volume
4 Sets x 10 Reps
