January 2017
General
Advanced
Barbell
Plan Details
The January 2017 routine by mattrkane is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
5x5: High Volume/Moderate Intensity Press
Est. 16 min
4 exercises
Box Squat (Low)
8 Sets x 5 Reps
Dumbbell Lateral Raise
7 Sets x 5 Reps
Deficit Deadlift
8 Sets x 5 Reps
Bench Weighted Decline Crunch
4 Sets x 12 Reps
Day 2
Oly, Accessory
Est. 25 min
6 exercises
Barbell Snatch
8 Sets x 3 Reps
Barbell Good Morning
4 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 6 Reps
Ups (Chin Palms Out)
4 Sets x 6 Reps
Machine Dip
4 Sets x 8 Reps
Weighted Crunch
4 Sets x 12 Reps
Day 3
Mid Volume / Mid Weight
Est. 20 min
5 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Bench Press Bands
5 Sets x 8 Reps
DE Deadlift
8 Sets x 1 Reps
Barbell Curl
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Day 4
1x5: Low Volume, Max Weight
Est. 21 min
5 exercises
Barbell Squat
6 Sets x 5 Reps
Barbell Military Press
6 Sets x 5 Reps
Barbell Deadlift
6 Sets x 5 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Weighted Floor Lower Ab Raise
4 Sets x 12 Reps
Day 5
5x5: High Volume/Medium Weight
Est. 20 min
4 exercises
Barbell Squat
8 Sets x 5 Reps
Barbell Bench Press
8 Sets x 5 Reps
Trapbar Deadlift
7 Sets x 5 Reps
Barbell Ab Rollout
4 Sets x 12 Reps
Day 6
Oly, Accessory
Est. 24 min
5 exercises
Barbell Clean
8 Sets x 3 Reps
Kettlebell One-Arm Swing
6 Sets x 10 Reps
Weighted Pull-Up
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Day 7
Mid Volume / Mid Weight
Est. 27 min
5 exercises
Barbell Squat
5 Sets x 20 Reps
Band Upright Row
5 Sets x 6 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Glute Ham Ab Crunch
4 Sets x 12 Reps
Day 8
1x5: Low Volume, Max Weight
Est. 20 min
5 exercises
Barbell Squat
7 Sets x 5 Reps
Barbell Bench Press
6 Sets x 5 Reps
Barbell Deadlift
6 Sets x 5 Reps
Parallel Pullup
4 Sets x 6 Reps
Low Cable Ab Pull with Weight Belt
4 Sets x 12 Reps
