Matt's 5 Days Plan
General
Intermediate
Machine strength
Plan Details
The Matt's 5 Days Plan routine by matthelquist is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Back
Est. 0 min
7 exercises
Smith Machine Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Machine Fly
4 Sets x 20 Reps
Smith Machine Bent-Over Row
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 2
Legs
Est. 0 min
7 exercises
Bodyweight Squat
1 Set x 30 Reps
Calf Press On Leg Press
6 Sets x 30 Reps
Barbell Hip Thrust
3 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 20 Reps
Smith Machine Squat
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 20 Reps
Day 3
Arms
Est. 0 min
8 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Incline Hammer Curl
4 Sets x 25 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
6 Sets x 20 Reps
Day 4
Shoulders and back
Est. 0 min
7 exercises
Smith Machine Upright Row
3 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Kettlebell Renegade Row
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 20 Reps
Day 5
Chest and Legs
Est. 0 min
9 exercises
Dumbbell Deep Push-Up
1 Set x 25 Reps
Machine Seated Leg Curl
4 Sets x 20 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 10 Reps
Kettlebell Front Squat
4 Sets x 20 Reps
Cable Hip Abduction
5 Sets x 12 Reps
Calf Press On Leg Press
6 Sets x 20 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 20 Reps
