5 days split
General
Intermediate
Machine strength
Plan Details
The 5 days split routine by JustasV is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
everything is done in 4 sets and try to get 8-12 reps, 1 time a month do your max. Sundays you choose only one option of the cardios listed and do the core
Routine detail
Mon
Chest and triceps
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Tue
Back and Biceps
Est. 58 min
9 exercises
Back Hyperextension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Thu
shoulders and triceps
Est. 52 min
8 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Fri
legs and biceps
Est. 72 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Sun
cardio and core
Est. 240 min
10 exercises
Rowing
1 Set
Treadmill Running
1 Set
Step Machine
1 Set
Indoor Cycling
1 Set
Jump Rope
1 Set
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
