Modified Stronglifts 5x5 (Smith Machine + Stabilizer Substitutes) With Accessory Days
Bulking
Intermediate
Machine strength
Plan Details
The Modified Stronglifts 5x5 (Smith Machine + Stabilizer Substitutes) With Accessory Days routine by seanmbmorgan is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Alternate between workout A & B at least once a week, leaving at least a day for rest or accessory work in between, up to twice a week for each. Sub in accessory workouts as needed. This workout is a temporary scheme for me while I finish my membership up at Planet Fitness, but ultimately it is based off of the Stronglifts 5x5 program for Workouts A and B so others who only have access to a Smith Machine can use it as well.. I added in dumbbell exercises to help with the stabilizer muscles since I'll be using a smith machine. I've also included accessory days to hit other areas.
Routine detail
Any
Workout A
Est. 108 min
10 exercises
Elliptical Training
1 Set
Smith Machine Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Bench Press
5 Sets x 5 Reps
Smith Machine Bent-Over Row
5 Sets x 5 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Cable Kneeling Crunch
4 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Any
Workout B
Est. 195 min
10 exercises
Elliptical Training
1 Set
Treadmill Running
1 Set
Smith Machine Bench Squat
5 Sets x 5 Reps
Smith Machine Shoulder Press
5 Sets x 5 Reps
Smith Machine Deadlift
5 Sets x 5 Reps
Machine Assisted Pull-Up
5 Sets x 5 Reps
Decline Crunch
5 Sets x 15 Reps
Walking
1 Set
Weighted Pull-Up
5 Sets x 5 Reps
Dumbbell Deadlift
3 Sets x 5 Reps
Any
Accessory A
Est. 94 min
7 exercises
Treadmill Running
1 Set
Smith Machine Front Squat
5 Sets x 5 Reps
Dumbbell Fly
5 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Dumbbell Calf Raise
5 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Any
Accessory B
Est. 32 min
1 exercise
Yoga
1 Set
