Bastic 5 Day Workout Summer Prep
General
Intermediate
Machine strength
Plan Details
The Bastic 5 Day Workout Summer Prep routine by Sboombastic3 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is an intermediate routine consisting of 5 days on and 2 days off. Monday is a compound strength day consisting of 5x5's. Wednesday utilizes Pyramid sets to mix muscle mass and strength. Friday is a full blown volume day for maximum muscle gain. Tuesdays and Wednesdays are Abs, Calves, Forearms, and HIIT cardio if your trying to lean out. Cardio may not be needed for you with this routine because of the high intensity and volume. Nutrition wise you'll want to stay close to 40% protein, 40% carbs, and 20% health fats. Manipulate the carb ratio depending on your goals. More carbs for muscle gain and less for fat loss. Using an app like My fitness pal can make it very easy to eat right. Try to keep meals mostly Protein and Carbs earlier in the day and around workouts. At night try to focus on protein and healthy fats. Post workout should consist of 35-50 grams of protein and depending on your goals 20-80 grams of sugary carbs.
Routine detail
Mon
Monday Strength
Est. 83 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Tue
Abs Tuesday
Est. 64 min
7 exercises
Crunch
4 Sets x 25 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 25 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Wed
Wednesday Pyramid
Est. 121 min
13 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Thu
Abs Thursday
Est. 55 min
7 exercises
Machine Ab Crunch
4 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Decline Reverse Crunch
3 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
Fri
Hypertrophy Friday
Est. 128 min
18 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbell pullover
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Reverse Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
