Modified Stronglifts 5x5 (Smith Machine + Stabilizer Substitutes) With Accessory Days

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RATING: 59 (FROM 26 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Accessory A 7 exercises, 1 hr 33 mins

Treadmill Running	0x0 reps	rest: 20s
Smith Machine Front Squat	5x5 reps	rest: 90s
Dumbbell Fly	5x8 reps	rest: 90s
Dumbbell Alternating Deltoid Raise	5x8 reps	rest: 90s
Dumbbell Shoulder Shrug	5x10 reps	rest: 90s
Dumbbell Calf Raise	5x15 reps	rest: 90s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 90s

Accessory B 1 exercises, 31 mins

Yoga

0x0 reps

rest: 30s

Workout A 10 exercises, 1 hr 47 mins

Elliptical Training	0x0 reps	rest: 10s
Smith Machine Squat	5x5 reps	rest: 90s
Machine Leg Press	3x8 reps	rest: 90s
Smith Machine Bench Press	5x5 reps	rest: 90s
Smith Machine Bent-Over Row	5x5 reps	rest: 90s
Machine Assisted Dip	3x10 reps	rest: 90s
Cable Kneeling Crunch	4x10 reps	rest: 90s
Dumbbell Lunge	5x10 reps	rest: 90s
Dumbbell One-Arm Row	4x6 reps	rest: 90s
Dumbbell Incline Bench Press	5x5 reps	rest: 90s

Workout B 10 exercises, 3 hrs 14 mins

Elliptical Training	0x0 reps	rest: 10s
Treadmill Running	0x0 reps	rest: 20s
Smith Machine Squat to Bench	5x5 reps	rest: 90s
Smith Machine Shoulder Press	5x5 reps	rest: 90s
Smith Machine Deadlift	5x5 reps	rest: 900s
Machine Assisted Pull-Up	5x5 reps	rest: 90s
Decline Crunch	5x15 reps	rest: 90s
Walking	0x0 reps	rest: 15s
Weighted Pull-Up	5x5 reps	rest: 90s
Dumbbell Deadlift	3x5 reps	rest: 90s