1st Phase
General
Beginner
Machine strength
Plan Details
The 1st Phase routine by KennySmith is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
DL 405 Squat 280 Bench 270 OHP 155 Phase 1- Form focus Week 1 5x5 @ 75% main lifts LAST SET AMRAP 3x8 @ 55% assistance Week 2 4x4 @ 80% 4x6 @ 65% Week 3 3x3 @ 85% 5x4 @ 70% Week 4 4x2 @ 90% 6x3 @ 75% Week 5 5x1 @ 95% 7x2 @ 80% Deadlift accessories- deficit DL, rack pulls, sumo DL Squat accessories- box squat, front squat, paused squat Bench accessories- paused bench, close grip bench, dumbbell bench OHP accessories- paused military press, push press, dumbbell press
Routine detail
Mon
Squat Day
Est. 43 min
6 exercises
Barbell Squat
5 Sets x 1 Reps
Deficit Deadlift
7 Sets x 2 Reps
Dumbbell RDL
3 Sets x 8 Reps
Single Leg Squat Off Box
3 Sets x 5 Reps
Nordic Ham Curls
3 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 5 Reps
Tue
Bench Day
Est. 53 min
7 exercises
Barbell Bench Press
5 Sets x 1 Reps
Upside-down KB Press
4 Sets x 5 Reps
Dumbbell One-Arm Row
4 Sets x 5 Reps
ITYs
3 Sets x 30 Reps
Band Triceps Extension
3 Sets x 50 Reps
Loaded Carry
3 Sets x 8 Reps
Pushup Marches
3 Sets x 8 Reps
Thu
Deadlift Day
Est. 51 min
7 exercises
Barbell Deadlift
5 Sets x 1 Reps
Box Squat
7 Sets x 2 Reps
Landmine SLDL
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Crunch
3 Sets x 30 Reps
Rotary Stabilization
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Fri
OHP Day
Est. 48 min
6 exercises
Gironda Sternum Pull-Up
5 Sets x 5 Reps
Kneeling Landmine Press
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
7 Sets x 2 Reps
Prone Pullup
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 10 Reps
Loaded Carry x 25 feet
3 Sets x 5 Reps
