Custom 5 Day Routine
General
Intermediate
Machine strength
Plan Details
The Custom 5 Day Routine routine by theycallmeIRISH is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Legs Copy
25 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 8 Reps
Kettlebell Dead Clean
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Rotational Step-Up
3 Sets x 8 Reps
Box Single-Leg Push-Off
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Barbell Decline Bench Lunge
3 Sets x 8 Reps
Barbell Hang Clean
3 Sets x 8 Reps
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Ankle Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Kneeling Back Stretch
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Abdominal Hip Roll
3 Sets x 8 Reps
Stability Ball V-Up
3 Sets x 8 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 8 Reps
Stability Ball Hip Thrust
3 Sets x 8 Reps
Stability Ball Jack Knife Push-Up
3 Sets x 8 Reps
Day 1
Legs
18 exercises
Ankle Circles
1 Set x 13 Reps
Knee Circles
1 Set x 13 Reps
Kneeling Back Stretch
1 Set x 2 Reps
Seated Floor Hamstring Stretch
2 Sets x 2 Reps
Abdominal Hip Roll
13 Sets x 2 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Single-Leg Extension
6 Sets x 10 Reps
Machine Seated Leg Curl
6 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
Machine Single-Leg Press
6 Sets x 10 Reps
Dumbbell Lateral Lunge with Bicep Curl
6 Sets x 10 Reps
Machine Calf Raise
3 Sets x 20 Reps
Barbell Decline Bench Lunge
3 Sets x 8 Reps
Barbell Hang Clean
3 Sets x 8 Reps
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 8 Reps
Stability Ball Hip Thrust
3 Sets x 8 Reps
Stability Ball Jack Knife Push-Up
3 Sets x 8 Reps
Day 1
Legs Copy
25 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Lunge with Bicep Curl
3 Sets x 8 Reps
Kettlebell Dead Clean
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Rotational Step-Up
3 Sets x 8 Reps
Box Single-Leg Push-Off
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Barbell Decline Bench Lunge
3 Sets x 8 Reps
Barbell Hang Clean
3 Sets x 8 Reps
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Ankle Circles
3 Sets x 8 Reps
Knee Circles
3 Sets x 8 Reps
Kneeling Back Stretch
3 Sets x 8 Reps
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Abdominal Hip Roll
3 Sets x 8 Reps
Stability Ball V-Up
3 Sets x 8 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 8 Reps
Stability Ball Hip Thrust
3 Sets x 8 Reps
Stability Ball Jack Knife Push-Up
3 Sets x 8 Reps
Day 2
Workout 2
0 exercises
This day is empty
Day 3
Workout 3
0 exercises
This day is empty
