Ferrugia-Jacked Variant
General
Intermediate
Barbell
Plan Details
The Ferrugia-Jacked Variant routine by twasden is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Pull
Est. 57 min
13 exercises
Pronated Incline DB Row
1 Set x 8 Reps
Pronated Incline DB Row
1 Set x 12 Reps
Neutral Grip Rack Chin Up
1 Set x 8 Reps
Neutral Grip Rack Chin Up
1 Set x 12 Reps
Cable One-Arm Seated Row
1 Set x 8 Reps
Cable One-Arm Seated Row
1 Set x 12 Reps
Barbell Hip Thrust
1 Set x 8 Reps
Barbell Hip Thrust
1 Set x 12 Reps
Barbell Romanian Deadlift
1 Set x 7 Reps
Barbell Romanian Deadlift
1 Set x 10 Reps
1 Arm Preacher Curl
1 Set x 8 Reps
1 Arm Preacher Curl
1 Set x 10 Reps
1 Arm Preacher Curl
1 Set x 12 Reps
Tue
Push
Est. 52 min
12 exercises
Ring Pushup
2 Sets x 10 Reps
30 Degree Incline BB Press
1 Set x 7 Reps
30 Degree Incline BB Press
1 Set x 10 Reps
Seated Cable Fly
1 Set x 8 Reps
Seated Cable Fly
1 Set x 12 Reps
75 Degree Incline DB Press
1 Set x 8 Reps
75 Degree Incline DB Press
1 Set x 12 Reps
45 Degree Incline DB Y-Raise
1 Set x 8 Reps
45 Degree Incline DB Y-Raise
1 Set x 12 Reps
Cable X-Pushdown
1 Set x 8 Reps
Cable X-Pushdown
1 Set x 10 Reps
Cable X-Pushdown
1 Set x 12 Reps
Thu
Legs
Est. 40 min
10 exercises
Glute Ham Raise
1 Set x 7 Reps
Glute Ham Raise
1 Set x 10 Reps
Supported Skater Squat
2 Sets x 8 Reps
Heels Elevated BB Squat
1 Set x 7 Reps
Heels Elevated BB Squat
1 Set x 10 Reps
Walking Lunges
1 Set x 10 Reps
45 Degree Back Raise
1 Set x 10 Reps
Ab Mat Cross Bench Crunch
1 Set x 8 Reps
Ab Mat Cross Bench Crunch
1 Set x 12 Reps
45 Degree Back Raise
1 Set x 15 Reps
Fri
Arms/Upper
Est. 40 min
10 exercises
Rope Pushdown
1 Set x 10 Reps
Standing Hammer Curl
1 Set x 10 Reps
Standing Hammer Curl
1 Set x 12 Reps
Rope Pushdown
1 Set x 12 Reps
Overhead Rope Extension
1 Set x 10 Reps
75 Degree Incline Curl
1 Set x 10 Reps
75 Degree Incline Curl
1 Set x 12 Reps
Overhead Rope Extension
1 Set x 12 Reps
Parallel Bar Dip
3 Sets x 12 Reps
Supinated Inverted Row
3 Sets x 12 Reps
Sat
Conditioning (Optional)
Est. 25 min
2 exercises
1 Arm Slow Mo Farmer Walk
4 Sets x 39 Reps
Hill Sprint
5 Sets x 20 Reps
